Westside Bencher

[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.

[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 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