Westside Bencher

[Travis Bell]

Hey Guys, Im new to the forum but thought I'd start posting my log here. I'll post a few weeks back of bench workouts just so you can see where I'm comming from. I normally train at Westside Barbell, although for the last month or so I haven't been able to train there because of some schedule problems. I've developed a good group of guys at the university who can spot and hand off to me. I'm 23 about 5' 9" 250lbs with a best competition bench of 630lbs (Jan 2007) and a best gym raw bench of 500lbs.

Right now most of my stuff is raw. I grew out of my Karin's DD several months ago and have not had the money to buy a new shirt, but when I do it'll probably be a Rage X.

Here's ME Bench from Jan 2

ME Bench - pinkie on the ring bench full range raw

barx12
135x12
added monster mini's doubled - 110lbs at the top

135x1
225x1
315x1
365x1
405x1
425x1PR (535lbs at the top, very comfortable speed and felt great)

Pinkie on the ring 3 board

405x1
455x1
500x1
545x0 sat too far under the bar and couldn't see where I was grooving it
545x0 got it up off the board but as I was grinding it out, sort of stalled so I called it here. I wasn't too worried since I was doing a ascessory as an add on to my ME work. I think I was a little gassed from the full range bench.

JM Press

135x8
155x8
165x8
175x8

Dumbell Rollbacks

55sx8
65sx8
70sx8
75sx8

Done. I was tired but feeling great. Good workout. I'm comming to the end of this training cycle so maybe I'll go max out my regular bench straight weight in a few weeks. We'll see.....
_________________

[Travis Bell]

Jan 6

Well this was a bit of a lower volume week. I wasn't able to lift at all after
Wednsday due to some work and travel. Yesterday I drove down to Decatur IL for a wedding of a friend which is about an 8hr drive. After the wedding I had to jump back in my truck and had back, only to run into extremly dense fog, which made the trip take 10hrs and put me back in TC around 4am (18hrs behind the wheel in one day)today. 2hrs of sleep and then I had to run my girlfriend to the airport so she could go home, then back home and 2 more hours of sleep. Needless to say I wasn't feeling quite as high octane as I normally do, but still good

DE Bench

barx12
135x12

added monster mini bands (110lbs at the top)

135x3 with index on the smooth
165x3
185x3 - this is where things got pretty fast. I was very pleased

thumb from the smooth

205x3
205x3
205x3 - still goin pretty fast

pinkie on the ring

225x3
225x3
225x3

Two sets of 15 reps with the 115lb dumbbells

Barbell skull crushers - worked up to 135lbs for 8 - little light for me as I was begining to run out of gas

Westsides

50sx10
50sx10
55x10
55sx10 - Kept these sets moving pretty quickly because I was really getting tired now.


Overall I wasn't dissapointed given the lack of sleep and tons of driving I had done. My speed sets were actually faster than normal so that was good, but by the time I got to my tricep work, I was weak as piss. Lucky me, I have to pack my crap and drive back down to Ohio tomorrow morning. Just the way it goes sometimes I guess. If I keep this kinda driving up i'm going to have to get a little 12-volt cooler for my truck so
I can keep shakes in my truck[/i]

[Travis Bell]

Jan 9

ME Bench

Reverse Green Band Bench - Pinkie on the ring

Started right out with the reverse bands
185x12
225x6
315x3
405x1
500x1
545x1
585x1 - 35lb PR!

JM Presses

135x8
135x8
165x8
185x8

Westsides

55x8
65x8
75x8
80x8

I was pretty happy with the 35lb PR since the last time I did these were 4 weeks ago, but to be honest I felt like I had 605 in me today but after the 585, I knew that was as much as I had in me today. Oh well, next time.

[Travis Bell]

Jan 12

DE Bench Day

barx12
135x12
add mini bands (90lbs at the top)
barx3
135x3
185x3 - begin work sets with index on the smooth
185x3
185x3
thumb length from the smooth
205x3
205x3
205x3
pinkie on the ring
225x3
225x3
225x3

Floor Press

225x8
315x8
365x8
405x8 rep PR

Rollbacks

55sx8
65sx8
70sx8
70sx8
Done. Good workout but by the time I got done, my tri's were shot. I didn't have another rep left in them.
_________________

[Travis Bell]

Jan 16

ME Bench

barx12
135x12
225x8
315x1
405x1
455x1
500x1 - still fairly easy
515x0?? I got it up all the way to the top of my 3 board range and then completly stopped. I have known for awhile that I need to be working on my 3 board, I just haven't as much as I should and I paid for it today. I'd have rather had it stapled to me than get it that close to lockout and stall. Oh well, the 500 was nice and easy at least.

Pin Presses - index on the smooth

315x8
335x8
365x8
385x8

Rollbacks
50sx8
60sx8
65sx8
65sx8

Done. I'm fried. I begin a new training cycle next week so I won't be hitting straight weight for about 3 weeks. Today wasn't exactly the best day for benching, but definatly a good way to motivate myself for a new cycle.

[Travis Bell]

Jan 19

DE Bench

barx12
135x12

add mini bands (90 at the top)

135x3
185x3 - first work set with index on the smooth
185x3
185x3
205x3 - thumb length from the smooth
205x3
205x3
225x3 - pinkie on the ring
225x3
225x3

315 x 15
315x 14 - kept these with pinkie on the ring and made sure they were all locked out instead of just busting for the reps

Skull Crushers from the pins

135x8
185x8
225x8
*Flipped the switch
255x8
275x8
275x8

Done. Good workout. Really cranked up the tricep work for the top half of the press. I won't miss 515 again and I know what I have to do to make sure. The speed today was really good, especially the 225 sets. Think next week I'll move to the monster mini's and see where my speed is at. Still trying to get my hands on a video camera so I can put some stuff up for you guys.
_________________

[Travis Bell]

Jan 23

ME Bench

Floor Press Straight weight

barx12
135x12
225x8
315x3
365x1
405x1
455x1 PR
485x1 PR - switched from thumb length from the smooth to pinkie on the ring
500x1 PR - Big PRs today but mostly because I haven't used these for singles on ME in awhile

3-board with monster mini's (110lbs at the top)

225x3 - pinkie on the ring
315x3
365x3
405x1
455x1 (565 at the top) - PR

Westsides

55sx8
70sx8
80sx8
90sx8

Done. Great workout. The 500 on the floor press went up very fast but I still stopped there since it was a great PR. The 3 board press also felt awesome and since it was a good PR. All I could think about throughout the workout was missing that 515. Every bench workout it comes back to motivate me. Been awhile since I've driven myself this hard.

Only 3 more days until I bench again.....

[Travis Bell]

Jan 26

DE Bench

barx12
135x12

added monster mini's (110 at the top)

135x3
185x3
185x3
185x3
205x3 - thumb length from the smooth
205x3
205x3
225x3 - pinkie on the ring
225x3
225x3

4 Board Pinkie on the ring

365x8
405x8
455x8
500x4 - had a weird groove and I just felt gassed so I called it at 4 reps

Rollbacks

55sx8
65sx8
65sx8
65sx8

Done. Great bench day. My tris are just exhausted. Speed was good, I'll do mm bands for a couple weeks and then switch back to the mini bands. Biggest thing was again working on my top end strength with the 4 board today. All the reps were really strong, although I was a little relectuant to do high boards on speed day, going heavy twice a week but it wasn't for a single so it was alright. Might do it every other speed day.

[Travis Bell]

Jan 30

ME Bench - doubled monster minis with pinkie on the ring grip

barx12
135x12

added monster minis (+110 at the top)

135x6
225x3
315x1
365x1
405x1-this one was super fast. I got up and checked the weight again to make sure it was 405
430x0
Flipped the switch
430x1 - came back and rocked it 5lb PR.

3-board ascessory

315x8 index on the smooth
365x8
405x8 - thumb length from the smooth

JM Presses

135x8
155x8
165x8
165x8

Rope Press downs

140x12
160x12
170x12

Done! Another absolutly great bench workout. I was particularly pleased with the 5lb PR since I did this same exercise only a few weeks ago (Jan 2) The 3boards took it out of me though. I was pooped by the time I got done with those but once again I thought of that 515 so I did some JM presses for good measure.
_________________

[Travis Bell]

Feb 2

DE Bench

barx12
135x12

added mini bands (+90lbs)

135x8
185x3 - index on the smooth
185x3
185x3
185x3 - thumb length from the smooth
205x3
205x3
205x3 - pinkie on the ring
205x3
205x3

275x8x2 with a 2 second pause on chest. I went comp grip so I could really stretch out my outer pecs today. Not quite as tight, but just a tad and it felt good so what the heck

Barbell Skull Crushers off the pins - bout 1/2" from my face

135x8
165x8
185x8
185x8

Rollbacks

60x8
70x8
70x8
70c8

Pressdowns

140x12
180x12
200x12
200x12

Done. Not a bad workout, I just dialed it back a small notch today so I could work on stretching out my pecs. They just felt tight sore, not pulled or strained, just like they needed to be stretched
_________________

[killxswitch]

Crap, man. Strong benching in here, nice PR. I assume this journal is going to be focused solely on your bench progress, but that you're working the rest of your body and not mentioning it here?

[Stumprrp]

you are strong as hell!

[drew]

Hey Travis. Nice benching, good to have you here.

[Travis Bell]

Crap, man. Strong benching in here, nice PR. I assume this journal is going to be focused solely on your bench progress, but that you're working the rest of your body and not mentioning it here?

nah, I'll post all my other stuff. I've had this log up on another site for awhile and just didn't feel like cuting and pasting it all so I figured I'd give you guys just a base foundation

My training normally goes Monday - heavy back and shoulders Tuesday - light biceps and forearms Wednsday - ME bench Thursday - Squat Friday - light back and rear delts and Saturday DE bench. I'll post it all for ya here. Thanks for the compliments guys, I really have to attribute my strength to guys like Lou who have helped me out alot.

[Ben Moore]

Christ, I thought I'd get away from you over here, LOL.

[Lones Green]

nice benching! i've got a thing or 2 to learn from you.

[Travis Bell]

Christ, I thought I'd get away from you over here, LOL.
haha no such luck Ben. I'm everywhere!

ME Bench

Doubled purple bands (+200lbs at the top) with the Arch Bar (bout 1 1/2" camber)

barx12
135x8

added bands

135x5
225x2
275x1
315x1
355x1PR
375x1PR - still pretty darn fast but I stopped here. Last week was a real grinder so I figured to take a little easier this week.

Unfortunatly this was the end of my workout. A situation arose that had to be tended to immediatly but no big, I'll be back at it in a few days. Either way, I still hit a PR. If I'd have missed the entire workout, I'd have been really pissed but its alright, least I got all my benching in.

[Coke]

Wow dude, you have plenty of size and strength...props on the efforts.

[Travis Bell]

thanks Cocoa, I certainly do enjoy benching

[Stumprrp]

sick bench

[Travis Bell]

sick bench


thanks man!

ME Squat

Reverse Purple bands off a parallel box. (belt only)

135x8
225x5
315x5
405x3
500x3
545x3
585x1
635x1PR
675x0 - got it about 3 in off the box and stalled. Bar whip was getting the best of me

SLDL

225x5
275x5
315x5
315x5 - all nice and fast, just a little extra work for the hammies, I think I need to add GM's back into the mix though

Done. Good workout. The 675 felt light on my back, but boy when that box stopped me I knew it was going to be a grinder. I felt really strong today, probably because yesterday was so short. Legs are tired though and now I've gotta go work on my pickup truck. Great

[Coke]

Super squat PR bro, that's excellent.

[Travis Bell]

Thanks man, it was a pretty good day

Prehab Day

Lat Pulldowns

160x12
190x12
200x12
200x12

Close Grip Rows

180x10
180x10
200x10
200x10

Close Grip Pulldowns

180x10x4

Dumbell Bench with palms facing in

70x12x3 - just something light to get blood flowing for tomorrow

Bent over Flyes with forehead on incline bench

45x10x4

Done. Nice and easy workout. Done in about 40min. Just a little something to get the blood moving so I'm ready to move tomorrow

[Travis Bell]

DE Bench

barx12
135x8

added mini bands (+90lbs at the top)

135x5
185x3 - index on the smooth
185x3
185x3
185x3- thumb length from the smooth
205x3
205x3
225x3 - pinkie on the ring
225x3
225x3 - speed went really fast on these last few sets

4 Board Press
315+mini bands x 3 with pinkie on the ring
365+mini bands x 3
385+mini bands x 3
405+mini bands x 5 - just felt light so I dropped a few extra reps in there

Floor Press

225x8 - thumb length from the smooth
315x8
315x8
315x12 - again, just felt light so I went the extra mile. Gotta make 515 next week!

Done. Good workout, great tricep work, speed was nice and fast. All around a good bench workout. I'm looking forward to hitting straight weight next week.

[Coke]

Good job for both days man.

[Travis Bell]

Back and Shoulders

Barbell Rows

135x15
225x12
275x10
275x10

Med Grip Pulldowns

160x12
190x12
210x12
220x10
240x10

Close Grip Rows (upright)

150x12
170x12
200x12
220x12

Shoulder Press

135x10
185x5
225x5
225x5

Bent Over Incline Bench Flyes

40x10
45x10x3

Cable Flyes

70x12x3

Done. I wanted to keep things a little lighter today and focus on keeping my body fresh for Wednsday. I really want to hit a nice PR this week with the straight weight.

[killxswitch]

I'm looking forward to being bowled over by your new 1RMs.

[90kg_pwrlftr]

DE Bench

barx12
135x8

added mini bands (+90lbs at the top)

135x5
185x3 - index on the smooth
185x3
185x3
185x3- thumb length from the smooth
205x3
205x3
225x3 - pinkie on the ring
225x3
225x3 - speed went really fast on these last few sets

4 Board Press
315+mini bands x 3 with pinkie on the ring
365+mini bands x 3
385+mini bands x 3
405+mini bands x 5 - just felt light so I dropped a few extra reps in there

Floor Press

225x8 - thumb length from the smooth
315x8
315x8
315x12 - again, just felt light so I went the extra mile. Gotta make 515 next week!

Done. Good workout, great tricep work, speed was nice and fast. All around a good bench workout. I'm looking forward to hitting straight weight next week.

Very nice pressing Travis. What part of Ohio are you in? I keep wanting to go to Westside but I think that they'd make me use the pink dumbells.

[Travis Bell]

I live in Cedarville (just outside Xenia) so its about a 45min drive each way to WS every Wednsday.

Its a little intimidating going to WS the first time, but everyone is really cool and easy to work with. What I soon realized was that even though I was the weak link there, every single one of them had been in my spot when they first came. My benching really took off after going to WS. You should really come out some time

[bjohnso]

All the strong guys are in Ohio. Nice lifting Travis.

[Travis Bell]

Its because we're Buckeyes!!

[bjohnso]

I'm pretty sure it's NOT because we're buckeyes. LOL!

[Travis Bell]

Alright, I'll admit we've had a couple of tough years in the national title game, but I still love my Bucks

....unless you're a Bearcats fan (I see your in cincy) in which case I'd throw them some love too. Came out 10-3 last year in conference I think? Not shabby at all.

[90kg_pwrlftr]

I live in Cedarville (just outside Xenia) so its about a 45min drive each way to WS every Wednsday.

Its a little intimidating going to WS the first time, but everyone is really cool and easy to work with. What I soon realized was that even though I was the weak link there, every single one of them had been in my spot when they first came. My benching really took off after going to WS. You should really come out some time

I think I might head out to Westside soon after the Arnold. Do they allow old raw lifters like me? :)

[Travis Bell]

Yep. We welcome everyone. We've had football players, rugby players/trainers, even some fighters. Thats actually the glory of WS in my opinion, we train raw and geared all the time, although squatting is rarely without briefs at least but for bench we'll get in shirts every two to three weeks, the rest is raw. For me right now its all raw. I think you'd really enjoy comming out to Westside to train

[Travis Bell]

Biceps and forearms

Warm up with dumbbell curls

45x12x3

Cable curls (single arm)

60x15
70x15
80x15
90x15

Close Grip Preachers

bar+50x15
bar+60x15x3

Two sets of "21" with ez cuurl bar + 50lbs

Rope Hammer Curls

100x15
120x15
130x15
140x15

Isolation Curls

55x12 each arm for 4 sets

Done. I went alot higher reps today than I normally do because its harder to overtrain my arms when I keep the reps high. When the reps get low, I tend to jack the weight up more than I really need to. After all, I'm only doing arms to keep my bi's in proportion to my tri's.

Ah! Tomorrow I bench!!! Also I know you're not supposed to feel the effects of Results until a couple weeks, but I definatly felt more energized today than I have in awhile (today was the first day on it) Flavor is good and it goes down very easily. I'm really looking forward to taking this supplement

[Travis Bell]

ME Bench

barx12
135x10
225x5
315x3
405x1
455x1
475x1
500x1 - brought it down a little slow but still good
515x0!!!!! I got it so freakin close!!! Oh well, I just have to keep doin what I'm doin and it'll come. You can't stop me!!:evillaugh:

Each time I take this weight I'm getting closer. I know I can do it.

Dumbbell Benching off a Fit Ball

90x15x2
100x15x2 - these really work on maintaing balance.

Straight Bar Skull Crushers

135x8x3

Done. I'm a little pissed, but in a good way, I'll get it. I'll deload next week with reverse bands close grip and take a lighter weight. Week 1 will be heavy doubles with straight weight. I feel that I need to get a little more volume in so I think doubles will be the key (pinkie on the ring) Week 2 will be floor press for a heavy single (thumb length from the smooth) and Week 3 will be max straight weight again with comp grip. I'm going to add two boards for ascessory work on DE days and keep 3 and 4 boards on ME day.

I'm going to go the whole training cycle without bands (aside from speed day) and see where it goes.

[Coke]

Impressive benching sets dude.

[Travis Bell]

not quite good enough though. I've been stuck at this weight for about a month and a half now and its gettin under my skin now

[90kg_pwrlftr]

not quite good enough though. I've been stuck at this weight for about a month and a half now and its gettin under my skin now

You'll blow past that weight in no time!

[bjohnso]

Nice benching. Do you lift raw?

[Travis Bell]

For the past while I have been so all the workouts you see here are raw


but very soon I'll be making my re-entry back onto the shirted benching scene

[Travis Bell]

I was pissed off today and came in with a bad attitude. So I picked an exercise that I knew would hurt

Zercher Squats off Pins - half way between my knees and hips

135x12
225x8
275x5
315x5
365x5
385x5
405x5
405x5 - forearms were starting to bleed a bit so I moved on

Rack Pulls from knee height

315x8
405x8
405x8
405x8 - kept them light so I could focus on getting good form and not burn my lower back out. I hate it when my lower back is sore on bench day.

Knee Extensions

170x12
180x12
200x12
200x12
200x12
215x12
215x12
215x12

Done. I liked the Zerchers off the pins, it allowed me to get my air between reps easier. When I do them off the box, they just push all my air out. My forearms don't appreciate me very much though. Soon as I walked in I just got to thinking about that stupid 515lb miss yesterday.

[chris mason]

Travis, you need to take some videos if possible. I would love to see you in action!

[Travis Bell]

yeah I've been working on getting my hands on one for some time now. I'd love to put some vids up so you guys can see what I'm doing, but also I need to take a look at my bench form to make sure thats not the weak link in my missing 515 twice now. I think my sister might have one

[Travis Bell]

Prehab Day

Dumbbell Rows - single arm

85x12
95x12
100x12
100x12

Close Grip Rows

150x12
180x12
200x12
220x12
240x10

Wide Grip Pulldowns - palms facing in

160x12
190x12
200x12
220x10

Incline Bench Bent Over flyes

40x10
45x10
50x10
50x8

Shrugs

275x10
315x10x3

Face Pulls

150x12
150x12
160x10
160x10

Rope Extensions

100x15x2

Rope Extensions Overhead

100x15x2

Done. Good workout. Just nice and easy to get some blood to my muscles before tomorrow. My inner back is a little sore but some rest and I'll be good tomorrow.

[90kg_pwrlftr]

yeah I've been working on getting my hands on one for some time now. I'd love to put some vids up so you guys can see what I'm doing, but also I need to take a look at my bench form to make sure thats not the weak link in my missing 515 twice now. I think my sister might have one

Travis - if you want we can hook up sometime, I'm only about 20 mins from you. I have digital recorder that we can use to check your form.

[Travis Bell]

that would be awesome! Thanks man. I may have secured something at least for tomorrow's speed workout, we'll see

[Travis Bell]

DE Bench

barx12
135x10
added mini bands (+90lbs at the top)
135x3
185x3 - index on the smooth
185x3
185x3
205x3 - thumb length from the smooth
205x3
205x3
225x3 - pinkie on the ring
225x3
225x3

3 - board

365x8 - pinkie on the ring
405x8
455x6
455x6

Dumbbell Rollbacks

60x8
65sx8
70sx8
70sx8

Done. I was really happy with my speed today. All sets were really fast and felt grooved right. The 3boards were equally as pleasing. My first set at 455 I didn't stay tight enough and the bar moved around a little but the second set was very nice.

I have video of a speed set at each grip and of the 405 and 455 (first set) 3 board. I'll put it up later.

[90kg_pwrlftr]

Good work Travis - cant wait to see the videos

[Ben Moore]

Do you let the boards sink or is it just a pause and go?

[Travis Bell]

Here it is boys - http://youtube.com/watch?v=YLU4k6VudEo

Sorry it took so long, took my girl out to dinner and a movie.

Ben, I let the boards sink a little bit because when I try and catch them on the boards, it really stresses out my shoulders. The video starts with my index on the smooth (185 +bands) goes to thumb length from the smooth (205+bands) and ends with pinkie on the ring (225+bands). I figured a video of all speed sets would be sorta repetitive.

[Travis Bell]

Back and Shoulders

Took it a little lighter and shorter today since I'm benching tomorrow. I'll hit back and shoulders again on Friday

Behind the neck pulldowns

160x12
180x10
200x10
200x10

Med Grip Cable rows

160x10
180x10
200x10
200x10 - kept these really slow and stretched all the way forward so I knew I was going full ROM

Single Arm Cable Rows

120x10
130x10
140x10
150x10

Bent Over Flyes

60x8xx4

Done. Got it done in about 40min today. Tomorrow is reverse bands so that should be a fun workout

[Stumprrp]

you are a beast, what is your weight?

[Travis Bell]

I'm sittin at 245-250, depends on what time of day it is or how I've eaten. I'm tryin to stay there because when summer comes I can't seem to hold on to much more than 215 for whatever reason. Probably because I don't eat enough when Im at work

[Travis Bell]

ME Bench

Reverse Band Bench (blue bands)

barx12
135x12
added reverse bands

225x10
315x8
405x2
455x1
500x1
545x1
585x1
635x0
Flipped the switch
635x1 - came back and owned it

405x10
500x10

Reverse Band JM presses

225x10
275x8
315x6
315x8

Done. This was an awesome workout but I am totally gassed. After the 635, I looked at the video and I probably should have gone for more but it was a PR so I was pleased. I got pissed when I missed it because I knew I shouldn't have. The reverse band JM's were a nice change and something I havent done in awhile.

Video to come later tonight.....:evillaugh:

[90kg_pwrlftr]

awesome as always

[MichaelKeck]

great stuff Travis! youre movin awesome weight man.

[Ben Moore]

Travis, where did you guys attach the bands and how much do you think it takes off at the bottom?

[Travis Bell]

Here's the vide Ben, there is a bar in the middle of the top of the squat rack where we attach the bands. Actually I don't know how much it takes off at the bottom. 180lbs maybe? maybe less maybe more, I'm not sure.

Xx60Ox0ljRE

[Stumprrp]

rediculous man

[bigmoney]

congrats on the PR....you looked pretty fired up!

[North]

damn, nice bench work dude

[Travis Bell]

Thanks guys!


bigmoney, yeah I was a little fired up. I got pissed when I missed that first attempt at 635 so I re-set, and got focused a little more and whenever I get really focused I get pretty pumped. It was fun to come back and hit that so nicely

[Ben Moore]

Nice work Travis - what do you think of the Metal bench shirts? I'm coming down to crunch time and I'm probably going to be ordering a bunch of gear this evening. Jim had recommended the viking bencher to a friend and I wanted to know what you thought of it.

[TommyBoy]

Travis, you're a freak bro. Nice work.

[Travis Bell]

Thanks fellas. Ben, you've got a PM

Biceps and Forearms

Cable Curls with lat bar

120x15x4

Incline Bench Curls

35x10
45x10
45x10
45x10

Single Arm Cable Curls

70x10
70x10
70x10
80x10

Hammer Curls

55x8
65x8
70x8
70x8

Barbell Wrist Rolls (behind the back)

95x10
145x10
145x10
145x10

Close Grip Preacher Curls

75x12
95x10
95x10

Done. Light today, wanted to give my body a easy day.

[Travis Bell]

Squat Day

Parallel Box squats, straight weight

135x12
225x10
315x8
405x5
455x3
455x3
455x3
455x3
455x3

SLDL's

225x8
275x5
315x5
315x5

Leg Extensions

170x12
185x12
200x12
215x12
230x12

Done. Good day with lots of squats. Tomorrow is speed bench

[Coke]

Nice job man, exceptional squats.

[Travis Bell]

Thanks Bro, squatting isn't my specialty but I do try and keep my squats going in the right direction to avoid looking like a lightbulb and to maintain good leg drive

DE Bench

barx12
135x10

added monster mini's (+110lbs at the top)

135x3
185x3 - index on the smooth
185x3
185x3
185x3 - thumb length from the smooth
205x3
205x3
225x3 - pinkie on the ring
225x3
225x3

4brd + monster minis

315 (+110)x6 - pinkie on the ring
365(+110) x6
385(+110) x6
405(+110) x6

Skull Crushers from the pins

185x8
225x8
275x8
275x8

Done. The extra band tension today did slow me down a little but it was good to change it up. My arms really got tired from the 4brd work. Good bench day though. Sunday I'm off to do some handling at the Circleville meet which I'm excited about. Should be a great meet
_________________

[killxswitch]

Congrats on the earlier PR, good work as always, massive strength.

[Travis Bell]

Thanks man! I'm really hoping that by developing my raw base further it'll really help me in my shirt

Back and Shoulders

Med Grip Lat Pulldowns

130x20
160x15
190x12
210x10
220x10
230x10
240x10

Close Grip Barbell Rows (with one end in the corner)

4platesx10
5platesx10
5platesx10
6platesx10
6plates + quarterx10

Wide Grip Cable Rows

150x12
160x10
170x10
180x10
200x10

Barbell Shoulder Press

barx12
135x5
185x5
205x5
225x5

Face Pulls

120x10
130x10
140x10
150x10

Dumbell Bench (superset with face pulls)

70x12x2 - palms in
70x12x2 - palms out

Done. Got done in about 1hr (maybe a little more but not much) I was super gassed. I didn't leave an ounce in the gym today. I sat by my gym bag for about 5min just catching my breath. Good workout though especially since I'm taking tomorrow off.

[Coke]

Good session overall, especially them 'ghetto rows' with one end of the bar in the corner.

[Travis Bell]

haha ghetto rows. I like that!

[Travis Bell]

Back and Shoulders - switching back to benching on Wed this week. Saturday will probably be off since I'm heading to the AC.

Knee cap height Rack Pulls

135x8
225x5
315x5
405x3 - trying to keep going really fast off the pins
495x3
585x3 - still moved pretty quick, I was happy with these

Wide Grip Pulldowns

160x12
180x12
200x10
220x10
240x10

Close Grip Cable Rows

150x10
170x10
190x10
200x10
220x10

Barbell Shoulder Press

135x5
185x3
225x1
255x1
275x1 - I just wanted to do some singles since I just did sets of 5 on Sat

Bent Over Flyes

50sx10
60x10
65x10
70x10
75x10

Done. Good workout. Felt good to get the blood movin.

[Coke]

Numbers are huge bro, keep it up.

[North]

Nice shoulder presses and rack pulls dude. Have you gotten 3 plates on the OH press before?

[Travis Bell]

yeah I've gone to 315 once awhile ago. I just don't do singles very often. Kinda fun to do once in a great while

[Travis Bell]

Decided to bench today so I can get my speed workout in before this weekend

ME Bench

barx12
135x12
225x5
275x3
315x3
365x2
405x2
435x2
455x2
475x2

315x12
365x10

JM Presses

135x8
165x6
185x6
200x6

Floor Press

225x8
275x8
315x8
365x8

Done. The 475 felt great. I felt like I left another 10 or 20lbs up there but thats ok since I was doing doubles. I don't like to get close to a single when doing doubles because the workout quickly becomes a max out for a single and thats not what the objective was. By the time I got to the end of the workout though I was pretty tired. I'm going to dial it back a little for the rest of the week.

Video to come later...

[Travis Bell]

Video of todays workout. Lifts go 435x2, 455x2, 475x2.

lYO0gnNb9lQ

[Coke]

Killer benching and pressing sets.

[Travis Bell]

Thanks man

Bicep and Forearms

Dumbbell Curls

45x10
50x10
55x10
55x10

EZ Bar Curls

75x12
95x12
95x12
95x12

Rope Hammer Curls

120x10
130x10
140x10
150x10

Behind the back barbell wrist rolls

95x10
135x10
135x10
135x10

Preacher Bench Dumbbell Curls

45x8x4

Done. Light in and out day. I'm a little tired today. Probably going to take tomorrow off, bench on Friday and call it a week.

[bjohnso]

Nice benching, Travis. Why do you do direct bi and forearm work (just curious)? Also, do you compete raw?

[MichaelKeck]

thats sick work Travis! all sets looked nice and smooth.

[Travis Bell]

Nice benching, Travis. Why do you do direct bi and forearm work (just curious)? Also, do you compete raw?


I haven't competed raw since my first powerlifting meet. I kinda go back and fourth on the topic, but more than likely once I get my new bench shirt in I'm just going to go back to my good ol' double ply.

When my triceps keep getting stronger and stronger, I feel its a good idea to at least move your biceps once a week to maintain good balance on the arms. Forearms are priceless when you take a big bench out of the racks. Makes the weight feel lighter and you more stable

[Travis Bell]

DE Bench

barx12
135x12

added monster mini's (+110lbs at the top)

135x3 - pinkie on the ring
165x3
165x3
185x3 - thumb length from the smooth
185x3
205x3
205x3 - pinkie on the ring
205x3
225x3

Speed Singles
225x1 - comp grip
225x1
225x1

Westsides

55'sx8
65sx8
70sx8
75sx8

Rope Pressdowns

120x12
130x12
140x12
150x12

Overhead with the rope

150x12
150x12
160x12

Done. A light and easy day. I'll be off tomorrow and Sunday because of the AC and then I have to drive up to MI for the rest of the week. I trained alone today because everyone has left for spring break:rolleyes: Losers. I've got some good training partners set up in MI so its all good. While everyone else is out goofin off, my bench will be going through the roof!

[Travis Bell]

Back and Shoulders

Wide Grip Pulldowns
150x15
170x15
200x10
240x10
240x10

Close Grip Chest Supported Rows

270x10
360x10
410x10
410x10

T-Bar Rows

3plates x12
4plates x 10
4plates + 25x10
4plates + 25x10

Shrug Machine

600x12x4

Close Grip Cable Rows

150x12
170x12
170x12
170x12

Barbell Shoulder Press

135x5
185x5
205x5
225x5

Bent Over Flyes

50sx10
60sx10
65sx10
65sx10

Done. Good workout. I was in a much bigger gym than the one at school so it was easier to have some more variety and get more done.

[Stumprrp]

hell yeah man great workout!

[nhlfan]

rowing/back day is looking good, keep up the hard work

[Travis Bell]

Thanks guys. It was a good day, tomorrow will be a little lighter and then drop the hammer on bench day

[Travis Bell]

Bicep Day

EZ Bar Cable Curls

70x15
80x15
90x15
120x10
130x10
140x10

Incline Bench Curls

40sx10
40sx10
50sx10
55sx10

Hammer Curls

65sx10
70sx10
75sx10
75sx10

Single Arm Preacher Curl Machine

60x10x4 each arm

Isolation Curls

50x10x4 each arm

Done. I kinda wanted to be in and out today so I didn't work too hard. Funny story though, so I go to the local Vitamen World so I can get some Waxy Maize (just ran out and didnt want to order some online) and I ask the guy if they have any and he looks at me and says " Is that a person er what is that?" I just laughed and left. I'm pretty sure he thought I'd made it up.

[90kg_pwrlftr]

Travis - I took your advice and contacted Westside about training there, I hope to hear back soon.

Also, if I remember you correctly you live in Cedarville right? There is a USAPL High School Meet at Possum High School in Springfield on Saturday Mar 8th. You should come by and check it out if you are bored. It should be fun to watch the kids lift.

[Coke]

Damn, them sure are lots of sets of curls, lol.

[Travis Bell]

Funny thing is I hate doing biceps. Oh well, can't always do what you like to eh?

ME Bench

bar x 12
135x12

added monster mini's

135 (+110)x3
225(+110)x3
275(+110)x1
315(+110)x1
345(+110)x1
365(+110)x1
405(+110)x1
425(+110)x1
435(+110)x1 - PR

DB Bench

120sx15

Rollbacks

50sx8
60sx8
65sx8
70sx8

Westsides

50sx8
60sx8
70sx8
80sx8
90sx8
105sx8 - these were a little bit of a grinder, not too bad though

Done. Good workout. The 435 felt pretty good. I had some more in the tank, but I wasn't completly in the zone today and was a little tired from giving quite a few handoffs to some buddies in their shirts. Not a bad day though. I know I said this training cycle I wasn't going to do a band workout, but being in once place this week and then another place next week I didn't want next week to be a straight weight max out week because it always takes me one workout to get used to the different bench again. Next week will be floor press, week after that I attack 515! I also ordered my new shirt today so look out folks, I'm gonna unleash it soon....:evillaugh: :evillaugh: :evillaugh:

[nhlfan]

thats some strong pressing, travis!

[bjohnso]

Great Benching man.

[Coke]

Exceptional effort guy.

[Lones Green]

what are "westsides?" you are unbelievably strong man.

[Travis Bell]

Thanks guys!

Westsides to most are known as Tate Presses

This is the WRONG way to do them
http://www.youtube.com/watch?v=VHGLan_uoFg&feature=related

This is a pretty good vid of them
http://www.youtube.com/watch?v=2GQaG_hpcz0

Gotta keep em' strict for them to be any good, otherwise they turn into a modified DB bench.

[Lones Green]

Thanks guys!

Westsides to most are known as Tate Presses

This is the WRONG way to do them
http://www.youtube.com/watch?v=VHGLan_uoFg&feature=related

This is a pretty good vid of them
http://www.youtube.com/watch?v=2GQaG_hpcz0

Gotta keep em' strict for them to be any good, otherwise they turn into a modified DB bench.

ohhhhh okay cool, i do these sometimes. doing them sitting is also a good movement!

[Travis Bell]

Prehab day

Reverse Grip Pulldowns

150x15
170x15
200x10
220x10
240x10

Chest Supported Close Grip Rows

270x10
360x10
360x10
360x10

Pulldown Machine

180x12x4

Bent Over Flyes

50sx10
60sx10
60sx10
60sx10

Seated Military Press

135x8
185x5
185x3

Face Pulls

120x10
130x10
140x10
150x10

Cable Flyes

70x12x4

Done. Nice and easy paced today. I have to drive back to good ol' Ohio tomorrow so Friday is shot as far as training goes. Saturday is all good to go though so bring on the DE bench!

[bjohnso]

We're supposed to get major ice storms today and tomorrow. I don't know where you're coming from, but be careful.

[Travis Bell]

GEEZE! You weren't kidding. I was comming from the west side of MI so I came down through Indiana. Came over on 30 to 75. it was still not too bad until I got to 70 and then it was bad. Being from michigan it takes alot for me to say its bad but it was. Course I drive a full size Ford pickup truck so I just kept the hammer down and plowed the way for everyone else. Also helps that I have a 120lb bullmastiff in the back of my truck haha

[bjohnso]

LOL! I drive a front wheel drive, with snow tires. My engine was whining in defeat on a no-more-than 5 degree hill. Finally got it moving, but I have a feeling that intersection got pretty crowded a few minutes after I got out of there, lmao!

[Travis Bell]

Fing gym was closed today and the roads were too bad for me to make to to WS for DE bench. Bunch of horsecrap!!! it'd better be open monday or I'll break down the gym door myself

[bjohnso]

One of my gyms was closed today too, and the other one was too far of a drive. It better be open tomorrow!

[Travis Bell]

So I got up today to go in to Westside (the one gym I know is NEVER closed) only to find that we'd been crapped on again and the snow plow had been by just enough times to leave a nice 5ft bank on my driveway. I sat there for a minute deciding how long it'd take me to shovel it out or wondering if I could ram my truck through it and decided I couldn't shovel it out in time nor did I wish to screw up my drive shaft and rear diff by getting high ended on the bank. *Sigh* I'm on my second day without lifting. I'm like a bull in a cage. Quite restless and very irritable. Just means I'll have a killer ME day this week

[bigmoney]

Man, I would go crazy snowed in for 2 days, especially without lifting! Too bad its 65 degrees and beautiful down here in texas :) No doubt you'll tear it up on ME day this coming week.

[Travis Bell]

haha well enjoy your nice weather, its still somewhat sucky up here.

ME Bench - Floor Press and 3brd

Floor Press

barx12
135x12
225x8
315x5
365x3
405x1
455x1
475x1
500x1 - not a PR but equal to my previous PR. I shut it down here so I could save some for 3brds

3brd close grip

315x5
405x2
455x2
500x1
525x1
545x1 PR


DB Bench on Fit Ball

100sx20x2

Done. Good workout. I was pleased with how the 3brd went. Since I've ordered my shirt, I will slowly begin focusing on more high board work to prepare my arms for the shirt. My chest is plenty strong for where I want to be prior to shirted benching. I'm so pumped about getting back in my shirt

[Coke]

Wow man, get outta town with them sets, lol.

[Travis Bell]

Squat Day

Parallel Box Squats

barx15
135x12
225x10
315x5
405x5
405x5
405x5
405x5

Leg Press

360x10
450x10
540x10
630x10
720x10

Extensions

170x12
200x10
230x10
230x10

Done. Good workout. The squats felt super solid. I was going to do some deadlifts today but the belt was just too tight. I was trying some eating stuff to see how I could effect my water weight pre meet for weigh ins and I ended up with quite the bloat. Pretty cool
_________________

[MichaelKeck]

was that floor press paused on the bottom? either way its a monster floor press!

[Travis Bell]

not really, there's video of it up on the PL forum if you want to check it out

Bicep Day

I took a week off of the forearm stuff because my left forearm was feeling just a bit odd so before I pulled it I just backed off

DB Curls

30sx10
40sx10
50sx10
55sx10

Straight Bar Curls

95x10
125x10
135x10
95x15

Incline Bench Curls

35sx10
45sx10
50sx10
50sx10

Cable Curls

60x10
70x10
80x10
90x10
100x10

Lat Pulldown Curls

130x12
150x12
170x12
190x12

Done. Nice workout. My arms felt really strong today, I'm not sure why but they just had more and more in them. I'm looking forward to benching tomorrow.

[Travis Bell]

DE Bench

barx12
135x12
135x12 - took an extra warmup with straight weight. I was feeling a little stiff
added mini bands (+90lbs)
135x3
185x3 - index on the smooth
185x3
205x3
205x3 - thumb length from the smooth
205x3
225x3
225x3 - pinkie on the ring
255x3 - little slow
255x3 - flipped the switch and nailed it

Straight Weight

315x15
365x10

JM Presses
135x8
165x8
185x8
195x8

Straight Bar Pressdowns

130x12
160x12
180x12
200x12

Done. What a strong feeling bench workout!! Holy crap I just kept going and going. When I got done I felt like my tris were going to pop out of my freakin skin. Really good workout, I'm feelin good for next weeks straight weight max

[Travis Bell]

Back and Shoulders

Rack Pulls - below kneecap height

135x12
225x10
315x5
405x3
495x3
545x3
585x3
605x3 PR

Reverse Grip Pulldowns

170x10
200x10
220x10
240x10

Close Grip Cable Rows

140x10
180x10
200x10
230x10

Standing Barbell Press

135x5
185x5
225x5
225x5

Band Face Pulls

4 sets of 10

Bent Over Flyes

55sx10
60sx10
65sx10
70sx10

Done. Very nice workout. Back is feelin strong.

[Coke]

Nice PR with the rack pulls bro.

[Travis Bell]

Prehab Day

Bent Over Rows

135x10
225x10
225x10
225x10

Wide Grip Pulldowns

160x10
200x10
220x10
220x10

Close Grip Cable Rows

140x10
160x10
180x10
200x10

Band Face Pulls

4 sets of 10

Standing Shoulder Press

135x5
185x3
225x2

Cable Flyes

70x12x4

Done. Nice and breezy workout. I thought about even taking the day off but I always feel better going into a bench workout having been in the day before. Otherwise I feel a tad rusty. On a side note, I put 1/2 teaspoon of salt in my waxy maize to be drank during the workout as recommended by a friend (worst taste ever mind you) and I walked out of there weighing 255lbs!! haha. Surely did help draw the water in. I might dial back my WM intake a little so I'm not quite so water heavy. Although it doesn't hurt, I don't want to get much heavier than I am now. Last Friday I was 245 haha. Sweet

[Travis Bell]

ME Bench

Straight weight comp grip

barx12 (or so, wasn't counting)
135x10
225x5
315x3
365x1
405x1
455x1
500x1
515x1 PR - Finally!! This has been some time comming. Kept getting stuck with it and then blew right through it
525x0
525x0 - close but no cigar. Next time I guess. Nice thing was it didn't feel real heavy

Floor Press

315x8
365x8
405x5
405x5

Done. By the time I got done with the last set of floor presses, I was gassed. It was time to go home. What a great workout though!! I was thrilled to finally break the 500lb barrier raw. I was really surprised how close I came with 525lbs. I'll definatly get that one next time. Now if I could just get my shirt in I'll be set to do some damage:evillaugh: :evillaugh: :evillaugh: :evillaugh:

[Detard]

Congrats man!! 500+ raw is really REALLY strong. No doubt you'll get 525 next time.

[Travis Bell]

Thanks man.

Shirt came in today and I must say, its jacked. I can't wait to get in this thing. Time to drop the hammer!!!

[Ben Moore]

What did you go with on the shirt?

[Travis Bell]

Super Phenom, reinforced scooped collar, round stitched sleeves. Double ply. Some guys go with triple ply chest plate but I don't think I'm ready for that. Im not sure I could touch.

[Travis Bell]

Yesterday I did some bicep crap, nothing really killer worth reporting.

DE Bench

barx12
135x12
added 150lbs of chain

135x3 - index on the smooth
185x3
185x3
205x3 - thumb length from the smooth
205x3
205x3
225x3 - pinkie on the ring
225x3
225x3

Added Phenom

500x1 4brd - I've never worn this shirt before so I didn't want to start with too crazy of a weight, this one flew up so fast I didn't even realize it
585x1 4brd - still crazy fast. Unbelievable
585x2 3brd - took it down to a 3brd and it was still crazy fast
675x2 3brd - By now I was a little wary of the speed of the shirt so I went just a tad slower but not much

I stopped there because I shouldn't have even been in the shirt to begin with. I just couldn't wait to try it out and I must say this is one of the best shirts I've ever worn. Pretty easy to touch and maintain my form, groove is really nice and the follow through is so impressive! I love this shirt. I had plenty in the tank to go at least 765 but I'll save that for Wednsday. I'd like to take it down to a two board on Wednsday so we'll see. Video to come later

On to 800!:evillaugh: :evillaugh:

[Travis Bell]

Lr8BFsz6-XU

[Keith]

You're an animal!!

Some VERY strong stuff in here! What's up with the volume for a 'bicep day', though??

[Travis Bell]

Im not sure what you mean?

the volume I do is to keep my biceps in somewhat proportion to my triceps to prevent an injury as a result of disproportion. Plus my girlfriend likes my arms and it helps fill out my bench shirt

To be honest I hate doing biceps, but the forearms play a huge role in benching in a shirt. The more control you have over the weight in bar placement the better the press is going to be

[Keith]

Im not sure what you mean?

the volume I do is to keep my biceps in somewhat proportion to my triceps to prevent an injury as a result of disproportion. Plus my girlfriend likes my arms and it helps fill out my bench shirt

To be honest I hate doing biceps, but the forearms play a huge role in benching in a shirt. The more control you have over the weight in bar placement the better the press is going to be


I've just never seen anyone besides a pro bodybuilder do 21 sets of biceps. That's all. But hey, if that's what works for you then keep at it.

[Travis Bell]

ah I gottcha. I cycle it. Like this week I just went in and puttered around

but actually for the most part my bi's are never sore

[Travis Bell]

Back and Shoulders

Chest Supported Rows

140x10
180x10
270x10
360x10

Bent Over Barbell Rows

225x10
225x10
275x8
315x8

Close Grip Rows

160x10
200x10
230x10
250x10

Standing Barbell Press

135x5
185x5
225x5
225x5

Face Pulls

110x10
120x10
150x10
160x10

Band Face Pulls

4 sets of 15 with mini bands

Done. Good workout. Back is feeling strong

[Travis Bell]

Back

Chest Supported Rows (different than the ones above)

2platesx12
3platesx10
4platesx10
5platesx10 - had to add straps for this set

Behind the neck Pulldowns

140x12
170x12
200x10
230x10

One Arm Dumbbell Rows

100x10x4

Shrugs

315x10
315x10
365x10
365x10 - no straps to help develop stronger hands for all sets

Pressdowns

80x12x4

Nice and easy day. Wanted to go ahead and do back today since I'm switching back over to benching on Wednsdays. This will give my back plenty of time to recover since I'll be using plenty of lats and upper back this upcomming Wed.

[Detard]

Nice back day dude.

[Travis Bell]

Bicep and Forearm

EZ Bar Curl

95x12
95x12
115x12
115x12

Hammer Curls

50sx8
60sx8
70sx8
75sx8

Single Arm Preacher Curls

45x12x4

Lat Bar Curls

120x12
150x12
160x12
180x12

Done. In and out workout. Still had to spot some of the lifters from school because they are still benching on Tuesdays. One is a shot thrower and they have meets on Saturday so he needs to do speed work on Friday

[Sidior]

Always impressive work in here.

I also want to say thank you for posting vids of you benching. I saw that you raised your head as you go to touch when raw and gave this a shot myself. It has helped a ton, I never thought to use it outside of equipped lifting.

[Travis Bell]

You bet bro! Glad you found something to help you in the vids. I find alot to critique myself in the vids and it helps me change stuff between sessions.

The head lifting was taught to me by Lou. For me it really helps me keep my elbows in tight all the way down.

[Travis Bell]

ME Bench

barx12
135x8
225x5
315x3
405x1
added Phenom
500x1 - 3brd
585x1 - 2brd
675x1 - 2brd
765x0 - 2brd - bout 2in from lockout
725x1 - 2brd - fast
755x1 - 2brd PR - faster. This was my best rep. For the second time in this new shirt, I'm still learning the new groove, but its going well. I think I'm going to do 2brd work again next week in the shirt, then take a week off. I think if I had gone for the 765 again after the 755, I'd have gotten it pretty easily but I called it a day since it was a decent PR. Part of my issues is re-conditioning my CNS to heavy weights once again. Great to be back at Westside though. Watched Greg hit 815 off a 1brd.

[Keith]

Monsterous benching, man. Congrats on the PR. Well deserved.

[Ben Moore]

Did you get it on video you big bastard???!!!

Nice work man!

[bigmoney]

HUGE 2b travis.....must be great to be back at westside!

[Travis Bell]

actually I had the camera there and everything....but totally spaced. I'll get it next week for sure

Thanks fellas!

[thewicked]

ME Bench

barx12
135x8
225x5
315x3
405x1
added Phenom
500x1 - 3brd
585x1 - 2brd
675x1 - 2brd
765x0 - 2brd - bout 2in from lockout
725x1 - 2brd - fast
755x1 - 2brd PR - faster. This was my best rep. For the second time in this new shirt, I'm still learning the new groove, but its going well. I think I'm going to do 2brd work again next week in the shirt, then take a week off. I think if I had gone for the 765 again after the 755, I'd have gotten it pretty easily but I called it a day since it was a decent PR. Part of my issues is re-conditioning my CNS to heavy weights once again. Great to be back at Westside though. Watched Greg hit 815 off a 1brd.

ADAPTING TO HEAVY WEIGHT ALRIGHT! LOL badass pressing big bell! NICE work! Give it some time..it'll all snap back in place and you'll be knocking on 800 for sure! Keep up the hard work MAN what an awesome log for sure!

[Travis Bell]

Thanks man! I'm really enjoying getting back into the shirted training. I've missed it

[Sidior]

Strong board work, that phenom seems to be treating you well.

[Travis Bell]

Yeah its a great shirt. I'm glad I didn't get it as jacked up as some do, but maybe when I get really good in this one and I need another I'll go a step further. But for now, this shirt is kicking butt.

Thanks for the compliments

[Lones Green]

755 in the shirt, first day. you're a badass, haha.

[Coke]

Wow dude, that's outstanding.

[Travis Bell]

DE Bench

barx12
135x12
added mini bands (+90 at the top)
135x3 - index on the smooth
185x3
185x3
205x3
225x3 - thumb length from the smooth
225x3
225x3
245x3 - pinkie on the ring
265x3
265x3

Speed Singles (Video below)

135 (+290) x 1 x 4

4brd work

405x8
500x6
500x6
500x6

Done. I had fun with the speed sets. I may start adding them in more often. A couple people asked for an example of the speed singles so I put the video up.

[Travis Bell]

T6HbzXSklt8

[jbrin0tk]

Is the (+290) you have under the Speed Singles the amount of weight resulting from the band tension? Also, I can see the doubled monster mini's, but is there another set of bands on there as well? It kind of looks as though there may be. Then again, when I think about it, there would have to be if the 290 number is band tension weight. Just curious, man. And those were, really, really fast. Wow. Good stuff, Travis!

[Travis Bell]

Those are actually doubled purple bands (+200) along with doubled mini bands (+90) and then the 135lbs of bar weight so total at the top is 425lbs. Keep in mind though it doesn't translate over to a straight weight bench press. My best bench with doubled purple bands came out to like 585lbs at the top haha and I obviously can't bench that straight weight. Thanks for the compliments man!

[jbrin0tk]

You're very welcome, man! I thought I saw some red bands in there (monster mini's) but I guess I was wrong. I also kinda thought I saw some purple ones, too, but I wasn't sure. But yeah, I did some benching with monster mini's a couple weeks ago and worked up to where there was 300lbs. at the top and I repped about 4 times....and I obviously can't do that either lol! It was weird because I was thinking, "this doesn't feel as hard or as heavy as it should." It was at that point that I realized that it doesn't translate into straight weight, haha!! Thanks for the clarification, Travis.

[Sidior]

I can't seem to see the video but that is some ace pressing.

[Lones Green]

speed on those singles was nuts man. thats a ton of tension. you never cease to amaze me!

[littleman19]

:omg: nice pressing man


I can't seem to see the video but that is some ace pressing.

you probablly see a white box. you just have to click it fast a few time till it pops up.

[Stumprrp]

you are a NUT

[Travis Bell]

Thanks guys! I'm not sure why the video doesn't have a thumnail, beats me. Stupid youtube

Thanks for the compliments! The speed singles are alot of fun, you just have to do quite a few of them

[Travis Bell]

Back and Shoulders

Wide Grip Pulldowns

150x15
180x12
200x10
220x10

Bent Over Barbell Rows (superset with Close Grip Rows)

225x10
225x10
225x10
225x10

Close Grip Rows

150x12
160x10
170x10
180x10

Super Pullovers

150x10
170x10
180x10
190x10

H Rolls (A George Halbert special. Secret weapon )

30sx10
35x10
35sx10
35sx10
40x10

Standing Barbell Shoulder Press

135x5
185x5
225x5
225x5
225x5

Dumbbell Bench

70sx12
75sx12
75sx12

Done. I was beat at the end of this workout. Completly drained and my muscles were burning. Awesome workout. Tomorrow will be light arms and then back in the shirt on Wednsday.

[Travis Bell]

Did some bicep crap yesterday, nothing worth noting

ME Bench at Westside

barx12
135x8
225x5
315x3
365x1
added Phenom

585x1 2brd
675x1 2brd
725x1 2brd
765x0 - brought it down too slow and didn't keep my elbows tucked at the bottom
765x1 2brd - this one is sketchy, I didn't think I got it, but my boys said I did, I just lost balance at the top and leaned. We'll call it good for the sake of things. This is my last shirt workout for a couple weeks, my body is tired. No more high boards on DE day either. I'm not overtrained, just tired. I'll come back and drop the hammer in a couple weeks.

Video to come later

[Keith]

Really strong ****, man. What's your raw bench at now?

[Coke]

****ing ridiculous dude.

[Travis Bell]

I hit 515 bout a month or so ago and barely missed 525. There's a video of it somewhere on the board, or you can find it by just searching for me on YouTube

[Travis Bell]

Here's the video guys

aCPRDcBjX8I

[bigmoney]

insane pressing travis. Who is the big guy lifting you off?

[Detard]

Great pressing man.

[Travis Bell]

Thanks guys! It was alot of fun. haha I pushed so hard on that last set I blew quite a few blood vessels in my eyes so now I look like a raccoon haha.

[thewicked]

nice work travis

[Travis Bell]

Thanks man!

[Travis Bell]

Squat Day

barx12
135x8
added green bands (+150)
135x3
225x3
315x3
315x3
315x3
225x3
225x3
225x3

Zercher Squats off the pins

225x5
315x5
315x5
315x5

SLDL

225x5
315x5
315x5
315x5

Done. That was alot of squatting! My legs are done in. I've slacked off in my squatting the past couple of weeks so I needed to pick up the pace a little. A good workout for sure

On a side note my training partners at school lately have been space cadets. Its really beginning to piss me off. I know its the end of the year, I know we've got exams, BUT WHEN YOU ARE IN MY WEIGHT ROOM YOU ARE THERE TO TRAIN!!!! LEAVE THAT BULLCRAP WHERE IT BELONGS! I'd rather they weren't there if they are not going to be focused and train both smart and hard. I don't ask that they do everything perfect or even everything like I suggest it, I just ask that they come to train hard, focused and smart

What I realized is I breath this stuff. I have powerlifting comming out my pores. But these guys dont. Least not all the time. Which is a bummer because two of them have endless potential. Oh well, when they look back and wonder why their bench isn't where it should be, I'll be benching 800+lbs!! End Rant

[jbrin0tk]

That's a good way to look at it, Travis. Nice squatting!

[Detard]

Nice squatting man. I wish I had some good training partners that were HALF as dedicated as yours.

"Oh well, when they look back and wonder why their bench isn't where it should be, I'll be benching 800+lbs!!"

HELL YEA!

[Travis Bell]

Thanks guys. I actually told all of them this morning, either pull their heads out of their butts or get out. They drag down the entire momentum of the workout. haha they were ready before I was to head off to the gym today...Still agrivating that I have to be the motivation for the whole group but whatever.

[mickyjune26]

Nice work in here. You are workin the westside program to a T!

[Travis Bell]

Thanks micky! Yeah what I've found is do exactly what Lou says and I get better and better. Lou really knows what he's doing.

Back and Shoulders

Wide Grip Cable Rows

150x15
180x10
200x10
220x10
240x10

Close Grip Pulldowns (V-bar)

150x12
180x10
200x10
220x10

Rope Cable Rows

150x12
160x12
180x12
200x12

H-Rolls
35sx10
40sx10
40sx10
40sx10 - man these burn my rear delts!!!

DB Flat Bench (superset with below)

70sx12x4

Band Face Pulls

4 sets of 12

Done! Well the training partners were a dud once again. Basically what I did was just put in my earphones and ignore them. I slowly turned up the intensity bit by bit til they were way behind me and couldn't keep up. I'm just tired of mediocrity and won't let it slow me down. I was done in about 40min today. So I sat and enjoyed my waxy maize and creatine while they finished haha suckers! Kudos to my little brother though. That 165lber does keep up with me. Maybe its our Bell genetics!

[mickyjune26]

40 minutes? That's awesome. I really gotta work to shrink the resting time on my supp lifts.

[jbrin0tk]

No doubt, man. 40 minutes? Wow, now that's what I call working!

[Travis Bell]

Thanks guys!

DE Bench

barx12
135x10
added monster mini bands
135x3
185x3x9 - I decided to stay with 185 today for all grip sets. My speed was ridiculous at that weight!!

225x30
225x30 - grinder

Straight bar push downs

150x20
120x20
120x20
120x15

Straight Bar skull crushers

95x12
85x12
85x12
85x10

What I did with these last two exercises was superset them non stop. I just kept going back and fourth for 4 sets without a break. Its what Lou and I discussed to help build up my endurance more. I was feeling gassed by the time I got done with the two sets at 225 so by the time I dragged myself through that brutal super duper tricep beater set, I was exhausted. It was fun steering my truck home for sure. Great workout

[Travis Bell]

My triceps are killing me today!

[jbrin0tk]

Lol, I bet, man! I've done that before (supersetted two exercises that hit the same muscle hard). It's rough. Strong training, though, Travis!

[Travis Bell]

Back and Shoulders

Wide Grip Pulldowns

160x15
180x12
200x10
220x10
240x10

Close Grip Cable Rows

140x15
160x10
180x10
200x10
flipped the switch
240x12 - haha still easy

Super Pullovers

160x10x4

H Rolls

35sx10
40sx10
45sx10
45sx10

Shrugs

315x12x4 *superset

Standing Bent over Flyes

45sx12x4

Bunch of tricep stuff with super light weight to get the blood to my tri's. By tomorrow they'll be all good to go.

All in all a good workout. I was pleased that my triceps felt better by the end of the workout because they were really hurtin this morning. That Louie Simmons really knows how to put the hurt on a guy! This was another 40min special. I'm really pushing myself on the whole endurance thing.

[jbrin0tk]

Travis, what's a Super Pullover? Thanks!

[Travis Bell]

Its a back movement where you put the lat bar on a cable cross set up. Grab the bar, stand back a ways and lean towards the floor. With the bar above your head, use your lats by keeping your arms straight locked and bring the bar down to your waist or whatever. I tried to find a video but couldn't find one. I'll put one up this Friday

[mickyjune26]

Noticed your back days are seperate from your bench days. Does this result in working out 5 - 6 days / week, instead of the reg 4 -day westside?

You like to do 10 rep sets with back. Is there anything wrong with 6 rep sets?

[jbrin0tk]

Its a back movement where you put the lat bar on a cable cross set up. Grab the bar, stand back a ways and lean towards the floor. With the bar above your head, use your lats by keeping your arms straight locked and bring the bar down to your waist or whatever. I tried to find a video but couldn't find one. I'll put one up this Friday

Thanks, Travis. A video would be great.

[Ben Moore]

Its a back movement where you put the lat bar on a cable cross set up. Grab the bar, stand back a ways and lean towards the floor. With the bar above your head, use your lats by keeping your arms straight locked and bring the bar down to your waist or whatever. I tried to find a video but couldn't find one. I'll put one up this Friday

Straight armed pulldown? I used those a while back. Will definitely make you use muscles you didn't know you had, LOL.

[Travis Bell]

yeah that'd be a good description Ben. Good call

ME Bench

today Greg wanted to do doubled purple bands

barx12

added doubled purples (+200)

135x1
185x1
225x1
275x1
315x1
365x1
405x1 -PR 605 at the top, this one was a bit of a grinder. This one surprised me because its a 20lb pr so it would seem my raw is still going up quite a bit. Today was a 3 person tie between myself, Greg Panora and Tony Bologne. Tony tried 425 but missed it bout halfway. It was a really fun workout smack talking each other the whole time

Sled Extensions
25 reps for 4 sets

Rope pressdowns

80x15x4 - these were done in some funny way that Greg was showing me, they really worked big time.

Done. I was really pleased with the workout. I think next week Tony and I decided we were going to do the foam presses to work on my top end raw. Man its good to be at Westside...

[mickyjune26]

Man it really sounds like they are helping you get past some plateaus. Keep pushin harder than they push you!!

What are sled extensions?

[Travis Bell]

Yeah they certainly are. Probably the biggest benefit is Lou has been able to tweak my program a little bit. I do what that guy says word for work and it really works wonders

These are sled extensions

http://www.youtube.com/watch?v=pyKU39XSSmQ

except we had 180lbs on the sled haha

[mickyjune26]

that's a tougher one. Nice!

[jbrin0tk]

Travis, I think I figured out what a Super Pullover is; I've heard of a straight arm pulldown. Still, a video would be great just to make sure. If you have time, that is. I appreciate it, man!

[Travis Bell]

can do! Probably friday is when I'll be able to take one

[jbrin0tk]

That's awesome, man. Thanks a bunch!

[Travis Bell]

Squat Day

Knee Extensions

150x20
175x20
185x15
200x15

Narrow Stance Squats
*No belt and straight weight. Below parallel
barx8
135x10
225x10
315x10
405x8
455x8

Rack Pulls - just below knee height

315x5
405x3
455x3
405x5

Some tricep rehab stuff.

I had no belt today, I seem to have misplaced my faithful servant which is a bummer. Oh well, it was time to replace it as well. I've used that belt since I was a 198er haha. That was some time ago. I took it a little lighter just the same to protect my lower back.

[Ben Moore]

Nice squattin bud!

[Travis Bell]

haha thanks man. Squatting sure isn't my strong point but I try and at least keep it over my raw bench max. It was weird squatting without a belt for sure

[nhlfan]

not too shabby at all travis! any idea on what type of belt you'll be using next?

[Travis Bell]

Same thing I had before, an Inzer lever belt. I really like it

I also ordered some of their elbow sleeves. My elbows don't hurt, but sometimes I like to wear them on DE day. We'll see

[Travis Bell]

Back and Shoulders

Reverse Grip Pulldowns

160x15
200x10
230x8
240x8
240x8

Close Grip Pulldowns (V-bar)

150x12
180x10
210x8
230x8
240x8

Super Pullovers

150x12
170x10
180x10
180x10

Single Arm Cable Rows (upright)

150x8
180x8
200x8
200x8

H-Rolls

35sx10
40sx10
40sx10
40sx10 - this bench sucks, I wish I could get it lower

Face Pulls *super set

160x10x4

Band Face Pulls

4 sets of 12

Done. Another high paced workout. Got done in about 40min again but was huffin and puffin for sure. I was pretty happy with it. I did get video of the super pullovers and included some of my H-rolls as well, more so I could look at my own form and make sure I was doing them right. I need to raise them a little higher.

I'll post it later, its uploading now

[Travis Bell]

W2c3spzZIUU

[mickyjune26]

that's not westside gym, right? It looks awfully clean, bright and nice to be a PL gym, lol.

What does your lifting split look like, since you do back and shoulder on a seperate day?

Strong back day. I'm gonna shoot to get my back that strong! :)

[Lones Green]

dude that video is badass. i'm gonna try those pullovers.

[Invain]

Great video, I'd like to try both out.

[jbrin0tk]

Looks like you must've been at school when you took that video...I saw the nice, big buildings outside. Looked like a campus.

Ok so yeah, I'm glad you posted that video because the Super Pullover was not at all what I thought it was!!! Thanks, man!


And for the H-rolls: I was about to do these the other day at my gym, but the bench kept feeling like it was going to tip over. Not good, lol! I suppose I could put a 45lb. plate or an even heavier dumbbell at or over the base of the bench, eh? Thanks again, Travis!

[Travis Bell]

that's not westside gym, right?

Nope, I only get to Westside on Wednsdays. I live about an hour away so it gets expensive going more than once a week with gas the way it is.



What does your lifting split look like, since you do back and shoulder on a seperate day?

Strong back day. I'm gonna shoot to get my back that strong! :)

Actually I do back and shoulders on the same day, twice a week.

Monday - back and shoulders
Tuesday - light biceps and forearms
Wednsday - ME Bench at WESTSIDE!!!
Thursday - Squat day
Friday - back and shoulders again
Saturday - DE Bench
Sunday - off

I tend to rotate my two back and shoulder days between having one be lighter and the other heavy. Going heavy twice a week I felt like I was getting stagnate. The pullovers are a great exercise. I think hammer strength makes a machine for it, this is just my ghetto version of it. Sometimes you have to work with what you've got I s'pose

[Travis Bell]

DE Bench

bar x 12

added 100lbs of chain

barx3

added 90lbs of band tension

barx2
135x1x6 - speed singles today

added another 50lbs of chain
135x1x6

So for the first 6 sets I was working with a total of 325

For the last 6 sets I was working with a total 375lbs

225 (straight weight) x 25 (30 was a bit overkill last week)
225x25

Straight Bar pressdowns *superset non stop*

120lbsx20
120x15
120x15
120x15

JM Presses

95lbsx10x4

Panora Rope Pressdown Variation

150x10x4

Done. I like the speed singles, but they take so long. 12 sets just seemed to go on and on. But I did like the chain plus bands set up. I did all sets at comp grip. That superset at the end is a real ball buster! I'm really counting on it paying off though.

[Coke]

Hellacious training Travis.

[WillNoble]

Panora Rope Pressdown Variation






What are these travis?

[Travis Bell]

like half range rope pressdowns and spreading them at the bottom. Maybe not even half range

at first I was skeptical but they really worked the extensors really nice. Greg said they really sent his shirted bench through the roof

[WillNoble]

thanks for these man, I'll add these tomorrow


when is your next meet?

[mickyjune26]

thanks for the elaboration man. Those supersets look like a killer. Keep building those tri's and it HAS to go up! :)

Good variation on the DE work.

[thewicked]

DE Bench

bar x 12

added 100lbs of chain

barx3

added 90lbs of band tension

barx2
135x1x6 - speed singles today

added another 50lbs of chain
135x1x6

So for the first 6 sets I was working with a total of 325

For the last 6 sets I was working with a total 375lbs

225 (straight weight) x 25 (30 was a bit overkill last week)
225x25

Straight Bar pressdowns *superset non stop*

120lbsx20
120x15
120x15
120x15

JM Presses

95lbsx10x4

Panora Rope Pressdown Variation

150x10x4

Done. I like the speed singles, but they take so long. 12 sets just seemed to go on and on. But I did like the chain plus bands set up. I did all sets at comp grip. That superset at the end is a real ball buster! I'm really counting on it paying off though.

kickass work TB.. way to bring it together! your pressing is just monsterous!

[Travis Bell]

Thanks man! I'm really pushin hard right now. Body feels great! Really strong.

Back and Shoulders

Wide Grip Pulldowns

150x15
200x12
220x12
230x12

Close Grip Cable Rows

150x12
180x10
200x10
210x10

Super Pullovers

150x12
160x10
170x10
170x10

H-Rolls

35x10x4

Standing Barbell Press
135x10
185x5
185x5
185x5

Ton of tricep rehab stuff mixed in there to keep the blood to them.

Done. Little shorter today, not a big deal. Kept it to a 35min workout so I was moving at a pretty decent clip. I must say, my shoulders feel really good lately. I like OHP because for some reason if I do them every now and then with moderate weight my shoulders feel better. I'm lookin forward to getting to WS this week, think we're doing foam presses which I've actually never done before.
_________________

[nhlfan]

are foam presses like bench press with a piece of foam in place of boards?

[Travis Bell]

its with foam on either side of the bench, the weights sink down into the foam, simulating the feeling of a bench shirt, but different in that your form isn't dictated by the shirt.

[WillNoble]

What do you think of the foam benching travis?

Ben Moore and I are looking at getting some of that stuff

[thewicked]

What do you think of the foam benching travis?

Ben Moore and I are looking at getting some of that stuff

i'm curious myself...

[nhlfan]

its with foam on either side of the bench, the weights sink down into the foam, simulating the feeling of a bench shirt, but different in that your form isn't dictated by the shirt.

oh cool! thanks travis.

[Travis Bell]

Actually I've never used them so I'll make sure to post a detailed opinion on them.

Will, for you and Ben, I might suggest saving your money up for a monolift if you have room for one. Ben's squat is going to go past that little squat rack very soon. Just my 2 cents though.

Hopefully I'll get some video up of it for you guys

[WillNoble]

new rack has already been ordered with a monolift attachment

[Travis Bell]

freakin sweet. You guys are getting quite the set up!

The foam can be used for box squatting as well but like I say, we'll see how it goes Wed.

[James S.]

Travis, man you are looking HUGE in the different videos that you have posted. You have sure come a long way since we first meet about 4 years ago. Talk to you soon

[WillNoble]

freakin sweet. You guys are getting quite the set up!



trying to get the tools to get stronger, and we're not close enough to Columbus to get to westside...so we're managing

[Travis Bell]

hahaha well I'll be, Big Jim how are you?! shoot me a PM bro its great to hear from you

yeah I've put on a few lbs since I started. right now I'm sittin on 255 and I'd like to stay there. I'm going to go 242 for a few meets and see how I do. If I don't like it I'll drop back down to 220 but I'm feelin pretty strong at this weight. Good to hear from you bro!

[Travis Bell]

trying to get the tools to get stronger, and we're not close enough to Columbus to get to westside...so we're managing

well the first time you guys are anywhere near, you let me know and we'll get you set up! I'd love to train with you boys

[Travis Bell]

Yesterday did a bunch of bicep crap

ME Bench at Westside

Today Greg changed his mind and wanted to do shirt work so I just went with the flow. We put 350lbs of band tension on the bar and then took comp grip

bar (+350)x1
135(+350)x1
added Phenom
225(+350)x1 - 2brd
315(+350)x1 1brd
405(+350)x1 chest - fast as all get out
495(+350)x0 - threw it over my face and decided not to attempt a 850lb skull crusher haha
495(+350)x0 - much better this time. I definatly missed it where the bands really kicked in. About 2in from lockout.

Football Bar Skull Crushers with kettlebells hung from purple bands

16kg kb's for 10 reps and 4 sets

Overhead Band extensions *superset with above*

4 sets of 12



Greg got me this week, he ground out the 495. I still was happy with how far I got it up, although I probably should have gone for 455 first. I was also happy that when I took it up, it didn't go up and then back down, I was able to hold it there. My endurance is definatly comming up. What I'm trying to do is get used to making bigger jumps. When I'm in a meet, I usually psych myself into thinking I need to open heavier so I'm not too far away from my second attempt. If I get used to bigger jumps I can open with like 675 and go 750 or something like that on my second. I really liked using the bands in the shirt. You still hit the heavy weights but I didn't feel as beat up as I normally do after a straight weight session. Really fun workout.

Sorry for no review on foam, that'll have to wait til next week. Video of my last set as well will come later, even though I didn't get it you still can see how it looked. I was pretty happy wit the technique actually

On a side note, I talked to Lou about my next meet and it looks like for his Pro Am meet he's going to have bench only allowed on the Am day so I'm probably going to do his meet. Its local and I can lift with my boys instead of traveling way out of my way. I'd like to do Carps meet sometime but now really just is inconvient for me.

Overall a spectacular day. I was very pleased

[Travis Bell]

Speed off the chest was pretty good considering this is the first time I've touched in this shirt since I've gotten it. I really like the collar on it

rRPO-jnxCHo

[bigmoney]

sweet video travis. You almost got it bro, but bands won out this time, as they usually do! Those football extensions with KB's sound interesting!

[Ben Moore]

What band combination gives you 350lbs? That's some crazy band tension. Looks like something that would definitely help my lockout!

[Travis Bell]

two sets of bands doubled up on each side. Lou guessed it to be over 400 but I'm calling it 350 to be on the safe side. I'm not sure what the one set was, but the second set was monster mini's. The way we set them up, Lou has a small 4x4 taped to the bottom of our rack so the bands are about 1/2" from the floor. The thing with bands is its really hard to calculate, but we'll call it 350 just the same. In all reality it doesn't matter how much the tension came out to just so long as I write down the PR and go higher on it next time we do the same set up.

yeah it'd definatly help out the lockout, even if you did it off boards. I really liked it and will keep it in my workout routine for the future

[kingkong51]

damn nice set bro i am going to try some of that

[cphafner]

damn that is some impressive bench. You a huge asset to this board! Good stuff.

[Travis Bell]

Thanks guys! Im definatly having fun getting back into the shirt training

[RedSpikeyThing]

naaaasty benching Travis! That video was damn close, you'll get it next time.

[Lones Green]

that press in the vid was SO CLOSE. thats nuts.

:omg:

[Jaybird88]

Insane work dude. Truly awesome to behold.

[Travis Bell]

Thanks fellas! I really enjoyed it. The idea for it came from Bencher8 who is a really top notch bencher

Today I took a week off from squatting to give my shoulders a rest. I don't have access to a buffalo bar or cambered bar so it was the leg press for me

Knee Extensions

155x20
175x20
200x20
200x20

Leg Press

360x15
450x15
540x15
630x15
720x15

SLDL

225x5
315x3
315x3
315x3 - no belt, just wanted to stretch the hammies a little

Lying Leg Curls

125x12
125x12
140x12
140x12

DB Bench

70sx12x4 - just get the blood back to my pecs. I'm a little sore from yesterday. Not too bad though.

Nice high paced workout. I didn't mind doing leg press today, my shoulders just get tired of being stretched all the way back to the bar all the time when squatting.

[Lones Green]

paul key is one of the best benchers around.

i tried your pullovers today, liked em a lot.

[thewicked]

hahah way to work those legs bro! can't have a big house without a solid foundation!

[Travis Bell]

paul key is one of the best benchers around.

i tried your pullovers today, liked em a lot.

Glad you liked em'! haha you'll probably be a little tender in the morning.

[Jaybird88]

Lots of big numbers in here, dude :) Lookin' great!

[mickyjune26]

Good idea on the break from squats. You gottan do that once in a while. Good lower body work nonetheless. Tried out your superpullovers and really liked them.

[Travis Bell]

Thanks Jay!

Yeah Micky, if I had a cambered bar or a buffalo bar I would still squat but since I don't gotta go with the leg press just to move the legs. Front squats still put too much pressure on the delts for me. They feel excellent today!

Back and Shoulders

Wide Grip Pulldowns

150x20
200x12
220x10
240x10

Close Grip Cable Rows

150x15
180x10
200x8
230x8

Super Pullovers

130x15
150x12
160x10
170x10

H-Rolls

35x10x4

Band Face Pulls

mini band x 12 reps x 4

Shrugs

315x10x4

Cable Flyes

50lbs for 12reps x 4 (prehab)

Rope Pressdowns

50lbs for 15reps x 4 (prehab)

Done. Couple of those were supersets in there. Really just kept movin today. I was pretty tired when I got done but I felt good none the less. Great workout. Still got done in 45min :evillaugh: Tomorrow I'm going to be in Columbus for UPA nationals so I'll probably do my speed work at WS.

[mickyjune26]

columbus gets a bunch of the good meets! Are you still experiencing muscle growth on your back with these higher reps?

[Travis Bell]

yeah my back is pretty wide and thick. maybe I'll post some pics.

The first set with really high reps is more just to get the blood movin. I seem to be able to go heavier on the later sets if I do one set with high reps. not sure why but when I just do sets of 8 all the way through, feels heavy sooner regardless of the weight

[Travis Bell]

oh and yes columbus gets great meets!

I'll have some video sometime tomorrow of George Halbert who by the way is opening up with 766lbs. Say goodbye to the all time 198 record folks

I'll also get some video of Wolf on Sunday

[Ben Moore]

Will and I are thinking hard about August...

[Travis Bell]

hehe. August will be when the big boys come out to play

you're going to want to be there

[Jaybird88]

Looks like a fun session, dude.

[Travis Bell]

DE Bench at Westside

Figured since I was already at Columbus I'd just go ahead and do my DE work there today

barx12
135x8

added ,monster minis

135x3 - index on the smooth
185x3 - little slow
185x3 - there we go, much better
185x3 - thumb length from the smooth
185x3
185x3
185x3 - pinkie on the ring
185x3
185x3

*Nonstop super set*

Straight bar press downs

80lbsx15x4

Rollbacks

40sx12x4

Panora Rope Pressdowns

70lbsx12x4

Sled Extensions

4plates 30reps 2 sets

Pec Dec

100lbsx15x2

Done. Had the gym all to myself today so it was a little change but still awesome to have all that equipment at my disposal. I may just start going there every sunday afternoon to do my DE stuff. Man are my tri's tired.

What an awesome meet though! Big Rob benched 881 on his second after getting squished on his first attempt and then came back and smashed 914 on his third and manhandled 960 I think it was but the shirt blew out. Big mike didn't have the day he'd wanted but he tried harder than anyone else for sure. He's just getting motivated though

[Lones Green]

nice session dude.

[jbrin0tk]

Hey Travis, so when you say that his "shirt blew out," does that mean that it literally came apart because of all of the stress from the weight and the forces being applied? That's crazy!

[Travis Bell]

yeah the shirt came apart, but they often come apart for many reasons. I've blown one out before doing 520 (quite some time ago of course haha) but sometimes they just let go. It happens every once in awhile