Westside Bencher

[Travis Bell]

Thanks buddy!

did a lot of stretching and rehab work yesterday for about an hour. I actually feel super today. If I could only get a handle on my allergies now I'd be good to go lol.

[Travis Bell]

DE Bench

bar x warmup
added doubled monster minis
bar x warmup
135 x 3
185 x 3
205 x 3 x 3 - thumbs from the smooth
205 x 3 x 3 - pinkies on the ring
205 x 3 x 2 - comp grip

Floor Press

225 x 15
275 x 15
315 x 12
335 x 20 - all sets thumbs from the smooth

DB Extensions

50 x 15 x 4

Rope Pushdowns

85 x 15 x 4

T-Bar Rows

160 x 12 x 4

Seated Face Pulls

80 x 15 x 4

Done. Tricep still holding up and feels 100% good to go. Glad that whole nonsense is over.

[Travis Bell]

Rehab

Parallel Grip Pulldowns

145 x 15 x 4

Single Arm Ghetto Rows

45 x 10 x 4

DB Bench / Band Pull Aparts

70 x 15 / mini x 20 x 4

DB Overhead / DB Extensions / Rope Pushdowns

25 x 15 / 15 x 15 / 55 x 15 x 4

Stretching / Lacrosse Ball Rolling - 15min

Done. Everything feels pretty good. Nothing really notable.

[Travis Bell]

ME Bench

*dynamic warmup
bar x warmup
135 x warmup
225 x 5
325 x 3
415 x 1
added double Overkill
565 x 1 - 3brd
655 x 1 - 3brd
745 x 1 - 2brd
815 x 1 - 1brd
855 x 1 - 1brd PR

Pushdowns

70 x 12
90 x 12
110 x 12
120 x 12
130 x 12

Seated Reverse Grip Row

180 x 10 x 4

CSR

160 x 10 x 4

Stretching and some cool down exercises.

Done. Really good day in the shirt. The 855 felt better than the 815. Got a little lazy on the way down with the 815 so I really pulled the 855 down and it popped right back up nice and fast. I really only need to get in my shirt once or twice more at the most before the meet in december and I'll be good.

[joey54]

Things seem dialed in.

[Travis Bell]

Thanks Joey! It certainly feels so. Key now is just maintaining and staying healthy until December.

[Travis Bell]

PM Session

bar x warmup
added doubled minis
bar x warmup
135 x 5
225 x 1
added 2brd
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
525 x 1 - PR (615 at the top)

Overhead Rack Lockouts

225 x 8
315 x 8
405 x 8
455 x 8

Single Arm DB Extensions

50 x 10 x 4

Single Arm Ghetto Rows

90 x 10 x 4

Standing Face Pulls

85 x 10
100 x 10
115 x 10
115 x 10

Done. The PR was more by default since I haven't done this setup before with comp grip but I'll take it.

[Travis Bell]

Rehab Session (30min)

DB Ext / Tate Press / Band Pushdowns

10 x 30 / 10 x 30 / MM x 50

10 x 30 / 10 x 30 / MM x 50

15 x 25 / 15 x 25 / MM x 50

15 x 25 / 15 x 25 / MM x 50

DB Bench / Paused DB Flyes

40 x 30 / 20 x 10 - 4 sets

Done. Just enough to get a lot of blood moving from yesterday. These early morning sessions are pure gold the day after an ME session

[Lones Green]

855 is sick!!!

[Coke]

855 is sick!!!

No joke - Travis is a beast!!

[Travis Bell]

DE Bench

bar x warmup
added monster minis
bar x 5
135 x 5
185 x 3 - thumbs from the smooth
225 x 3 x 3
225 x 3 x 3 - pinkies on the rings
225 x 3 x 2

Floor Press

225 x 15
275 x 15
295 x 20
315 x 25

Tate Press

50 x 15 x 4

Overhead Rope Extensions

70 x 12 x 4

Stiff Arm Pulldowns

70 x 12 x 4

Seated Parallel Grip Rows

180 x 15 x 4

Done. Everything feels good. Squatted and did some other stuff last night but apparantly forgot to log it. It was boring

[Murderous]

Impressive lifts, smelly's lifts are impressive as well.

[Travis Bell]

Thanks, but I'm not related to Mark.

Friends, both have trained at Westside, but not related in the least bit. Hence why I'm so attractive.

[Travis Bell]

Rehab

Wide Grip Pulldowns

145 x 12 x 4

Single Arm Ghetto Rows

45 x 10 x 4

DB Bench / DB Flyes - paused

55 x 20 / 25 x 10 x 4

DB Extensions / Tate press / Rope Pressdowns

15 x 30 / 15 x 20 / 45 x 30 x 4

Lateral Raises

10 x 40 x 2

Stretching, lacrosse ball massage. Done

[Travis Bell]

ME Bench

bar x warmup
135 x warmup
225 x 3 - all sets here on out at thumbs from the smooth
335 x 1
385 x 1
425 x 1
475 x 1
515 x 1 - 20lb PR

Upright Seated Row

4 plates x 12
6 plates x 12
8 plates x 10
10 plates x 10
12 plates x 10

Bunch of other small stuff that I can't recall for whatever reason. More training tonight. Everything feels solid though. The close grip bench went up very smooth but after last week I had no reason to go balls out and push the envelope on a further PR

[Coke]

Damn, amazing stuff!!

[Travis Bell]

Thanks Coke!

PM Session

Reverse Light Band Bench

bar x warmup
135 x warmup
added reverse bands
225 x 5
315 x 1
405 x 1
455 x 1
495 x 1
545 x 1
595 x 1 - PR

Floor Press

225 x 8
315 x 8
405 x 8
435 x 8

Overhead Tricep Extensions

70 x 12
85 x 12 x 3

JM Press from the floor

135 x 10 x 4

Close Grip Pulldowns

175 x 12
190 x 12
205 x 12
205 x 12

Seated Wide Grip Rows

180 x 12 x 4

Done. I'm wore out. Going to have to dig deep to squat tomorrow lol.

[Mark!]

Your ability to go big both AM and PM is phenomenal Travis. Have you always trained 2 a days and always felt decently conditioned to get both sessions in? I've played around with a lighter, more accessory driven PM session and like the feel, but never went heavy for both AM and PM sessions.

[Travis Bell]

No it's just something I've been doing for the last year and a half. I slowly worked my way into it and then when I went full board into the double sessions, it took about 3 months for me to not feel like I got run over by a truck every Thursday morning. I'd be sick to my stomach, joints killing me and absolutely dragging throughout the day. But over time I acclimated to it.

[Travis Bell]

Thursday Night

Rack Pulls - worked up to 545 for a double and shut it down

Reverse Hypers - 4 sets 10 reps

GHR - 4 sets 10 reps

Bunch of rehab stuff. Done. Call me a sissy but after two max effort sessions, combined with two tree removals this week, my back was already just blown. Time to rest up and get ready to bench Saturday

[Raw Power]

Very hardcore. AM and PM workouts. Your log is very impressive Brother!!!

RP

-

[Travis Bell]

DE Bench

dynamic warmup
bar x warmup
135 x warmup
added doubled monster minis
bar x 5
135 x 3
185 x 3
205 x 3 - thumbs from the smooth
245 x 3 x 2
245 x 3 x 3 - pinkies on the rings
245 x 3 x 2 - comp grip

Straight Weight

225 x 20
275 x 20

DB Extensions

40 x 15
60 x 15 x 3

Tate press

60 x 12 x 4

Ghetto Rows

3 plates x 12 x 4

Wide Grip Pulldowns

175 x 15
190 x 15
205 x 10
230 x 10

H-Rolls

20 x 15 x 4

Done. Felt much better today. This is the heaviest of my 3 week wave of DE work.

[Mark!]

Glad things felt better today, numbers look amazing as usual.

[Travis Bell]

Wide Grip Pulldowns

175 x 15 x 4

Single Arm Ghetto Rows

45 x 12 x 4

Hanging Plate Bench / Paused DB Flyes

45 x 20 / 25 x 10 x 4

DB Extension / Tate Press / Ez Bar Pushdowns / Band Pushdowns

15 x 30 / 15 x 20 / 55 x 20 / MM x 30 x 4

Done. Just some rehab to get the blood moving

[Travis Bell]

Let's see if I can remember all this lol

ME Bench

Floor Press- Fat bar

135 x warmup
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1
515 x 1 PR
315 x 15 - pinkies

Cambered Bar Bench

225 x 15 x 2

KB Extensions

28k x 12 x 5

Standing Face Pulls

70 x 12
80 x 12
90 x 12
90 x 12

Hammer Curls

55 x 10 x 4

Some other stuff I'm just not recalling but it wasn't super important

PM Session

135 x warmup
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
545 x 1
565 x 0
565 x 1 PR

Tate Press

50 x 10
70 x 10
90 x 8 x 3

EZ Bar Pushdowns

85 x 12
100 x 10
115 x 10 x 2

Close Grip Pulldowns

worked up to 250 x 10

Standing Face Pulls

70 x 15 x 4

Band Pull Aparts

4 sets 15 reps

Done. Feel like a truck hit me yesterday. I got sloppy with the first shot at 565 and missed it but came back the second time a little more focused and ground it out. I've got video i'll upload later. Was a very successful day. It's amazing the difference it makes when my body is 100%.