Westside Bencher

[Travis Bell]

Friday

SSB GM's

Worked up to 405 for a couple sets of doubles.

GHR - 5 sets 10 reps
Reverse Hyper - 5 sets 10 reps

Prowler/Tire Flip Medley - 4 trips

Saturday

DE Floor Press

225 x 5 x 8

DB Overhead

3 sets 25 reps with 50lbs

EZ Bar Pushdowns / Overhead EZ Bar Extensions

85 x 15 / 10 x 5

Db Rows

80 x 12
90 x 12
100 x 12 x 2

Parallel Grip Pulldowns

175 x 15 x 3
190 x 15 x 2

Band Pull Aparts

MM x 15 x 4

Done. Changed it up and went with floor press for speed today. Really liked it. Took all the leg drive out of it and forced me to focus on speeding through to the top.

[Travis Bell]

Monday - rehabbed

tuesday - Conditioning medley for about 30min

Wednesday - ME Bench

Shirt - worked up to 810 x 1 off a 1brd. Easy enough. Just keeping things together for the meet. Next couple times in the shirt will get progressively heavier as I get closer.

DB Extensions

70 x 10 x 5

Face Pulls

120 x 12 x 4

Pulldowns

180 x 12
200 x 12
220 x 12
240 x 12

Done.

PM Session

JM Press

135 x 10
185 x 10
225 x 10 x 3

Rope Pushdowns

85 x 12 x 4

Band Pull Aparts

light band x 12 x 4

Seated Close Grip Row

200 x 10
220 x 10
230 x 10
240 x 10

Stiff Arm Pulldowns

85 x 12 x 4

Done. The heat really effected me today. My fat self isn't used to this 90+ crap. My gym is kinda air conditioned (barely by a window unit in the adjacent room) but we really never turn it on at Westside. Think I've finally got a good plan set up for my shirt stuff. Definitely set to at least survive the Last Man Standing meet.

[vdizenzo]

I think we are all hoping for the best with the last man standing bench. I'm going to get the shirt on the week before the meet. It's all good.

[Travis Bell]

DE Squat

worked up to 315 for doubles with average and light bands. First time using a straight bar in over 6 months lol. Actually felt really good. Guess that means my shoulder mobility is improving

Pin Pulls

225 x 4
315 x 4
405 x 4
455 x 4
500 x 4

GHR

bw + monster mini x 8 x 4

Reverse Hyper

4 sets 10 reps

Conditioning Medley

Prowler - 80yds

15 tire hits with sledge

Sprint Flight of stairs

Repeated 6 times. Thought I might die lol.

Done. Solid session. Not much else to say

[Travis Bell]

Saturday got shot. A friend from church got me into coming over to move a "couple" of heavy pieces of furniture into a moving truck, which turned out to be 2 living rooms and 4 bedrooms, most of which was in a basement. I was so shot when we got done, we bagged training for the day. Benched Sunday instead.

DE Bench

Straight Weight - 275 x 3 x 8

Close Grip Bench

225 x 15
275 x 15 x 2

Tate Press

40 x 15 x 5

Rope Pushdowns

55 x 20 x 5

Face Pulls

115 x 15 x 4

DB Rows

100 x 12 x 4

Done. Speed good. triceps sore.

[Travis Bell]

Rehabbed and did conditioning Tuesday.

ME Bench

Floor Press - worked up to 510 for a double

Incline Tate Press

70 x 10 x 4

Pushdowns

120 x 12 x 4

CSR

3 plates x 12 x 4

Close Grip Pulldowns

200 x 15 x 4

Done. Not a bad session, but not the best I've ever had either. I was really wore out today. I skipped the evening training as a result.

[Travis Bell]

Friday

DE Squats - 315 with light bands x 2 x 8

GHR's and Reverse Hypers and Box jumps followed

Conditioning Medley

Prowler - 80yds
15 Tire hits
4 Tire flips

Repeated 10 times.

PM Session

DE Bench

225 x 3 x 8 - with minis and choked light bands

Incline DB Bench

100 x 15 x 3

DB Incline Extensions

40 x 15
50 x 15
55 x 15
55 x 20
55 x 20

Paused Ez Bar Pushdowns

85 x 10
100 x 10 x 4

Seated Parallel Grip Row

200 x 12
200 x 12
220 x 12
230 x 12

Pulldowns

175 x 12 x 4

Done. I actually felt better training Friday night than I normally do Saturday mornings. Might switch to Saturday nights or something from now on. I think I'm just so used to training in the evening. I was pretty wore out when we were done. The conditioning workouts really buried me. Sometimes you have to motivate the athletes though by leading by example!

[Travis Bell]

Saturday - Rehab

6 sets of 20 reps with various grips on bench

6 sets of 20 reps on lat pulldowns

5 sets of 10 reps front plate raises

2 sets of 30 reps front raises with ankle weights

some light hammer curl and wrist work with the sledge hammer

lots of stretching and lacrosse ball massage.

Done. Out in about 45min. Just felt like getting some extra work in.

[Travis Bell]

Monday was another light rehab session. I'd been having some trouble with my left shoulder but I think I've got a good handle on it now. Seems all cleaned up.

Tuesday was a conditioning medley that I did with some of my football players.

ME Bench

Reverse Blue Bands

worked up to 685 for a PR

Football Bar Skull Crushers

135 x 12 x 5

Paused Rope Pushdowns

80 x 10
90 x 10
100 x 10
110 x 10

Close Grip Pulldowns

200 x 12 x 4

Seated Wide Grip Shrugs

200 x 15 x 4

Reverse Pec Deck

90 x 12 x 4

Done.

PM Session

Incline Tate Press

55 x 15
65 x 15
70 x 10
80 x 10
80 x 10

Overhead Rope Extensions

70 x 15
85 x 15
100 x 10 x 3

Band Extensions Against the Rack

light band x 12 x 4

Seated Close Grip Shrugs

220 x 15 x 4

Wide Grip Pulldowns

140 x 10
200 x 10
235 x 10
250 x 10

Done. Body feels really good. Training is finally back on track. I think backing off last week paid dividends this week. Headed to Cincy this weekend to help at the Phelps bench meet.

[joey54]

Shoulder needs to be tip top to deal with those double sessions.

[Travis Bell]

haha yeah they do.

You just have to stay on top of all the stretching and mobility work and everything holds together.

[Travis Bell]

Friday - DE Bench

Speed Bench

205 with monster minis x 3 x 10

DB Bench

80 x 20 x 3

DB Extensions

25 x 15
35 x 15
40 x 15
40 x 20 x 2

V Bar Pushdowns

70 x 15
85 x 15
100 x 15
115 x 20 x 2

Face Pulls

85 x 15 x 4

DB Rows

100 x 12 x 4

Band Pull Aparts

mini x 30 x 2

Lateral Raises

10 x 40 x 2

Band Pushdowns

mini x 100 x 1

Done. For whatever reason my triceps strength has been steadily been feeling more solid. Throwing on the shirt this next week so we'll see how it really goes. Since I'm headed to Cincy tomorrow I needed to DE bench today. Was still a tad sore from Wednesday but nothing major. Looking forward to hanging out with everyone tomorrow and seeing some big benches put up.

[Travis Bell]

ME Bench

close grip bench - worked up to 540 x 1 for a strong PR

Football Bar Extensions up the back side of the rack

205 x 10 x 4

DB Extensions

60 x 10 x 4

CSR

4 plates x 10 x 4

Reverse Pec Deck

90 x 20 x 4

Band Pushdowns

100 reps

done. No PM session from now until the meet. No more squatting either. Just slowly dialing things back. Next week I'll throw both my shirts on and then that will wrap up training.

[ChadDresden]

Strong work, Travis. A 540lb close grip bench is sick! Which meet are you planning on doing?

[Travis Bell]

Well the meet went absolutely awesome. I posted my meet writeup in the PL forum as did a couple of the other guys who competed. Only problem I ran into before the meet was i stepped on the scale two weeks out at 255, which is a lot lower than I had been training at. I was able to slowly get it back up to 259 for meet day but for the next one I need to focus on getting back near the 270ish range.

Got back to training today.

DB Rows

75 x 20
110 x 15
130 x 12
130 x 10
130 x 8

Lat Pulldowns

140 x 15 x 2
180 x 12 x 2
230 x 10 x 2

Seated Close Grip Row

140 x 15
200 x 12
230 x 10
250 x 10

CSR Shrugs

3 plates x 12 x 4

Curls

45 x 10 x 4

Done. Might try and do some light benching tomorrow. Still a bit tender from this weekend but I'm tired of sitting around and can't wait to get back to training.

[gopostal42]

great to see you again at the RPS meet sir, loved watching the last man standing. hope to see you again soon

[Travis Bell]

Thanks man! Great seeing you as well and congrats on your performance!

Bench

135 x 15
185 x 15
225 x 12
275 x 10
315 x 10
365 x 8
365 x 8
225 x 15

Hammer Strength Incline

2 plates x 12
3 plates x 12
3 plates x 12
3 plates x 12

Rope Pushdowns

100 x 15
140 x 15
180 x 15
200 x 15

Overhead Rope Extensions

180 x 12 x 4

DB Extensions

40 x 15 x 4

DB Flyes

40 x 12 x 4

DB Overhead

40 x 20
50 x 20
60 x 15
60 x 15

Done. Just wanted to get the blood moving this morning and see how everything felt. I'll get back to normal bench training next week.

[joey54]

Thats a solid session if not a traditional ME one. Still on point.

[vdizenzo]

Nice lifting and awesome to share the platform with you. I think you should keep your weight just where it is

[Travis Bell]

Vin that was the most fun I've had at a meet in a long time! Really an awesome group of guys and some strong competition

hahaha don't worry. I'll still weigh less than you. I'm looking to get up to 275ish. No more 250's for me. I think it'll help me fill out that shirt more. I'm not worried about the 60 being able to touch 700 lol. I think I could have touched 600 in that one!

Also I think I'm going to get one of Gene's benches for my gym. That thing was one of the best benches I've been on.

[Brian C]

You guys put on such a great show. Congrats on being a part of it and giving the sport a much needed boost.
I believe i saw you in downtown Philly the day before. Wasnt sure if it was you or not, but not many dudes walking around in Westside Ts.

[Travis Bell]

hahaha! Yeah that would have been me! My wife and I went to downtown Philly to check out a bunch of the historical stuff which was a blast. How you guys drive in that city every day is beyond me though. Yikes!

[Brian C]

hahaha! Yeah that would have been me! My wife and I went to downtown Philly to check out a bunch of the historical stuff which was a blast. How you guys drive in that city every day is beyond me though. Yikes!

Thought that was you. Saw you crossing the street at Independence Hall. If you remember a pack of Bike cops passing you, I was one. Doubled back, but you were gone. Was going to hook you up with some of mine and Tone's favorite food places for free haha.

[Travis Bell]

Free Squat

worked up to 405 for several sets of 5

Lying leg curls

100 x 15
120 x 15
140 x 15
160 x 15

Leg Extensions

180 x 15
200 x 15
200 x 15
220 x 15
180 x 30

Pushdowns

70 x 100

DB Bench

50 x 50

Lat Pulldowns

110 x 40

Done. Some semi pro baseball team was in the gym I was at today and it really cluttered up the gym big time so I just made do. Not a real hard leg session but just wanted to get some decent work in. The rehab stuff at the end was because I'm actually still sore lol.

[Travis Bell]

Monday was the normal back day at my gym. Vacation is over lol. Time to get back to work!

ME Bench

Raw 2brd - worked up to a paused 570 x 1 and 405 x 12

2brd is really difficult for me for whatever reason. It's a weird height. Its right at that transition point for my chest to my tris. So you don't have any time to develop momentum off your chest for that transition, rather you immediately start right at that transition point. I need to keep working on my raw 2 brd.

DB Extension / Tate Press

70 x 8 / 70 x 8 x 4

Wide Grip Pulldowns

200 x 12 x 4

Band Pull Aparts

light band x 12 x 4

Reverse Pec Deck

110 x 10 x 4

Done.

PM Session

Standing OHP

135 x 12
185 x 10
205 x 8
205 x 6

DB Extensions

60 x 10 x 4

Ez Bar Pushdowns

85 x 12
100 x 12
115 x 10 x 3
70 x 20

Seated Close Grip Row

250 x 12 x 4

Parallel Grip Pulldowns

230 x 10 x 4

Done. Not a terrible day. Wasn't a PR on the 2brd but I was more focused on the pause today and getting some high quality technique work in.