Westside Bencher

[Clifford Gillmore]

120's is the heaviest my gym currently has. We're trying to get at least up to 150's in the near future. Eventually up to 200's

Cardio is only on T,Th,Sun - so unfortunately I'm headed right out the door right now to hit the treadmill.

130's are ours, I pulled them off the other day for farmers walks and the ****ers have already been bent, which is a major gripe....

Do you REALLY hit the treadmill? My god, I can't think of anything worse. Go outside!!

[Travis Bell]

It's getting cold up here homey. I can't get my heart rate up high enough by just walking, so I do it inside. Plus, with my allergies, I'd be having an asthma attack in 10 minutes LOL

[Travis Bell]

ME Bench

barx30
135 x 10
added doubled purples (+200)
barx3
135 x 3
185 x 3
225 x 1 - added 2brd
275 x 1 - pinkie on the ring
315 x 1
365 x 1
405 x 1
435 x 0 - no dice
flipped the switch
435 x 1 - Rocked it. PR

Close Grip Pin Presses - Pins set about 3" off my chest

225 x 12 - index on the smooth for all sets
315 x 10
365 x 5
365 x 5
405 x 5
405 x 5

Close Grip Pressdowns with Back Bar

100 x 12
140 x 8
140 x 8
140 x 8

Band Pull-Aparts

Mini band

45

45

45

Side Raises with ankle weights

50

30

30

Done. I was really pissed when I initially missed 435. I know I'm much stronger than I was when I set the previous PR (either 415 or 420) so I just reset and went after it one more time. It was pretty busy in the gym today. One group was in shirts so I was doing a lot of hand outs, another group doing reverse bands and another one doing foam boards lol. Good workout though. Doing two high rep exercises was tough. I'll probably squeak in some cardio a little later on. BW is about 258 right now which is perfect. I like it comming down nice and slow.

Luke pulled off his shirt today to put on his bench shirt and had a six pack of abs!! Boy has been dieting I guess lol.

[THE BRUTE]

i'm baaaaak
TB

[Lones Green]

Luke still after that 242 deadlift record come December?

[THE BRUTE]

just did 500 for 3 on raw bench brother..just returning a challenge you made to me...
TB

[Travis Bell]

Luke still after that 242 deadlift record come December?

We'll see, I'm not sure what he's weighing. But he's trimmed up that's for sure.

just did 500 for 3 on raw bench brother..just returning a challenge you made to me...
TB

LOL I forgot about that! Man I think I did that 500x2 way back in January. I'll have to give it a shot sometime soon.

Congrats though, you got video?

[THE BRUTE]

LOL I forgot about that! Man I think I did that 500x2 way back in January. I'll have to give it a shot sometime soon.

Congrats though, you got video?

i do brother. its goin up on facebook now, it will be on youtube in a bit..i had room for 2 more reps too.
TB

[Stumprrp]

wow thats insane i cant even do 435 to the chest nevermind with purples! sick job

[Travis Bell]

wow thats insane i cant even do 435 to the chest nevermind with purples! sick job

Yeah my triceps are sore today LOL

[Travis Bell]

Squat/Dead

bar x 20 (or so)
225 x 5
275 x 5
315 x 5
405 x 5
405 x 5
455 x 5
455 x 5
495 x 5
495 x 5

Close Stance

315 x 10
315 x 10

Conv. Dead off the floor

315 x 5
405 x 5
455 x 3 ??
455 x 3
315 x 5
315 x 5

Tricep Extensions with ankle weights

10 x 100
10 x 100

Bent Over Flyes with ankle weights

10 x 75
10 x 50

Side Raises with ankle weights

10 x 50
10 x 40

Done. Decent workout. I started earlier in the day, but the furnace guy called so I had to run back home and work with him to figure out what was going on with my furnace. Sometimes I'm so glad I'm renting lol. Didn't feel like going back in the gym since my mojo kinda got interrupted, but decided it was best to go finish what I started. Ended up halfway decent. Squats weren't on cue but who cares.

Mojo makes the world go round

[THE BRUTE]

i understand that bro!
TB

[gatorman2k6]

I like how 495x5 for 2 sets and 455x3 for sets is just decent. You ever going to do a full meet (no token lifts) to see what you could total? Either way, keep up the good work.

BTW, without breaking out the scale and all that, do you happen to know what a mini, light, or average band would add if looped under your bench rather than having 2 seperate bands? I believe Paul had it in his lockout thread in the PL section but he said he didn't know. If not, it's cool, I'll just have to set up some blocks and put the scale around my lockout height.

[Travis Bell]

I honestly wouldn't worry about it.

What bands are you thinking of using?

Only bands that you listed that I wouldn't use would be the average bands. it'll be too much for you

Only use the light bands for ME work, stick to the minis for speed work.

[gatorman2k6]

I honestly wouldn't worry about it.

What bands are you thinking of using?

Only bands that you listed that I wouldn't use would be the average bands. it'll be too much for you

Only use the light bands for ME work, stick to the minis for speed work.

I only listed the average because I only have 3 bands so I figured I'd list them anyways. Ok, that is exactly what I was thinking regarding when to use them. I don't think I'll use them any time soon, I just got bored since I'm on break so I figured I'd set it up that way after seeing Paul's video. Thanks for the help. Are you going to continue to post bench vids, because I haven't seen any recently?

[bencher8]

I will comment about this if Travis doesnt care...

Like Travis said it really doesnt matter, but I wanted to answer anyway lol

mm band=50
light=100
average=150
strong=200

These are average tensions I would guess. I have pretty long arms, but not overly so, and I dont have really short arms either. This was all measured. The reason I dont know about the ones in the vid is that is a different set up than I measured. I only stretched the bands under the pad. The way I measured those tensions was to a bar about 3" or so off the floor(i measured on a forza).

My opinion about this set up is it is way easier to put bands on the bar than trying to double each band. Doing them this way allows the tension on the bar to be about even. If you have tried setting up doubled bands on each side. You would see that sometimes you get a stretched band on one side and its harder to make the tension even. if you need more tension, just add a band to the setup.

Hoep that helped some...

[gatorman2k6]

I will comment about this if Travis doesnt care...

Like Travis said it really doesnt matter, but I wanted to answer anyway lol

mm band=50
light=100
average=150
strong=200

These are average tensions I would guess. I have pretty long arms, but not overly so, and I dont have really short arms either. This was all measured. The reason I dont know about the ones in the vid is that is a different set up than I measured. I only stretched the bands under the pad. The way I measured those tensions was to a bar about 3" or so off the floor(i measured on a forza).

My opinion about this set up is it is way easier to put bands on the bar than trying to double each band. Doing them this way allows the tension on the bar to be about even. If you have tried setting up doubled bands on each side. You would see that sometimes you get a stretched band on one side and its harder to make the tension even. if you need more tension, just add a band to the setup.

Hoep that helped some...

Thanks! That helps me out a lot. I know the set up and measurements are different, but at least this gives me an idea of the tension. Thanks again!

[Travis Bell]

Cardio - 25min

Tricep Extensions with ankle weights - 100 reps (1 set)

Done. Had a client today squat 345 to parallel after 3mths of training with me. When he came to me his best squat was 225. He also pulled 365 from the floor after starting from a 245lb pull when he started. Kid is making absolutely crazy gains.

[Cmanuel]

subbing to your log,good source of inspiration right here.

Those are ridiculous gains by your client!!

[Travis Bell]

DE Bench

bar x warmup
added doubled monster minis
barx3
135 x 3
185 x 3 - thumb length from the smooth
205 x 3
205 x 3
225 x 3 - pinkie on the ring
225 x 3
225 x 3
275 x 3 - comp grip
275 x 3
275 x 3

Floor Press

275 x 10 - all sets index on the smooth
315 x 10
335 x 10
355 x 10

DB Bench

105 x 15
120 x 15
120 x 15

Pressdowns

70 x 15
80 x 15
80 x 15
80 x 15

Wide Grip Pulldowns

170 x 12
200 x 10
200 x 10
200 x 10

CSR - Parallel grip

2 plates x 10
3 plates x 10
3 plates x 10
3 plates x 10

Done. Good session. Floor press felt really good. The last set I was hammering it out nicely and then that last rep was a real grinder for some reason. Think my body just got tired. For whatever reason I could really feel the back movements doing their job today. Inner back is fried right now. Now to watch some football

[Travis Bell]

Video from today. This is a group that has been training with me on Saturdays. LOL warning, their technique is still a little raw. We're working on it though. Reps aren't quite locked out or form may be a little off, but I train people 5 days a week. So on Saturdays I often let a lot of stuff go because I just focus on my own training. They have made some insane strength gains though. The guy with the hat on is very very close to a 500 raw bench and the guy with the sleeveless shirt on is closing in on 405 very quickly.

Video

[Clifford Gillmore]

Looking very large Mr. Bell. And I got slammed with 225 and the regular minis today, ass

[Travis Bell]

Looking very large Mr. Bell. And I got slammed with 225 and the regular minis today, ass

Thank you sir. BW is actually down a little which is good. If I could get down to 250 in the next few weeks it'd be excellent.

[gatorman2k6]

So for the meet in December will you be a 242 or a 275? That would be a good battle between you and Greg benching.

[THE BRUTE]

good work brother!
TB