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.