Westside Bencher

[J Stottlemire]

Interesting observation on two brd, its something I have intended on doing a lot of raw work with to, I am fast off chest and strong on lock but the transition is a problem area for me as well in the press.

[Travis Bell]

Yeah hopefully it transfers lol!

Squat

275 with gray bands x 2 x 10 - off a super low box

GHR

4 sets 15 reps

Reverse Hyper

4 sets 15 reps

Done. Wife blew a tire so I had to split. Par for the course this week lol.

[Travis Bell]

Speed Bench

315 x 3 x 8

DB Overhead

40 x 20
50 x 20

Tate Press

40 x 15
50 x 15 x 3

Ez Bar Pushdowns

85 x 20 x 4

Wide Grip Pulldowns

175 x 12
190 x 12
205 x 12 x 3

Done. In and out today. Nothing out of the ordinary. The straight weight felt a little goofy at first but it usually does.

[Sirtificate]

Nice speed day Travis, sucks about your wifes tire the other day. At least it sounds like nobody got hurt besides maybe a headache for everyone. Way to stay on track.

[Travis Bell]

Monday was back and some forearm training. I think I need to bring up my wrist and forearm strength a bit.

Wednesday

ME Bench

Floor Press

worked up to 545 x 1 and 405 x 12

Pin Press

135 x 12
225 x 12
315 x 8
405 x 8
455 x 6
495 x 6
545 x 1
585 x 1 (all sets done close grip)

Pushdowns / Overhead Extensions

90 x 12 / 12 x 5

Done. Was just wore out from all the heavy pressing.

PM Session

JM Press off pins at nose height

135 x 10
185 x 10 x 4

Pushdowns / Overhead Extensions

70 x 12 / 10 x 4

Seated Parallel Grip Row

230 x 12 x 4

Ghetto Rows

3 plates x 12
4 plates x 12 x 3

Done. I'm trimming my sessions a little lately to make them more effective. In the mornings I have found that by the time I got to back work, I was just too tired to make it super effective. All the pressing work is done very quickly and without a ton of rest so by the time I got through two movements, I was done. Hence why I've gone back to doing a medium back day on Mondays.

[Coke]

Wow man, very nice!

[Travis Bell]

DE Squat

500 x 2 x 8 (no bands)

Reverse hypers, box jumps and GHRs

Saturday DE Bench

225 with minis x 5 x 8

DB Extensions

40 x 15
50 x 15 x 4

V Bar Pushdowns

70 x 15
85 x 15 x 4

Face Pulls

80 x 12
90 x 12 x 3

Standing Low Rows

100 x 10 x 4

Done. In and out in under 45min. That's a fast pace! I was pooped haha. Technique felt better today than it has recently. Brought a bit more tuck in the elbows and touched a tad lower and things just flew up.

[Blaine-O]

Love the 315 speed bench!

[Travis Bell]

Skipped Monday. Had a ton of wood to split and when I got done and was done with the gym I was just wore out.

ME Bench

Pin Press

Close Grip
worked up to 545
Comp Grip
worked up to 675 - missed 725 twice

KB Ext

4 sets 10 reps with 52lb kbs

Pec Deck

200 x 10 x 4

Plate Rows

100lb plate x 30 x 4

Back Bar Pulldowns

170 x 10 x 5

Band Pull Aparts

light band x 20 x 4

Done. The pin presses were brutal.

[Travis Bell]

Friday did a crap load of squatting. Started with DE squats and then lowered the weight a little and then did a lot of sets for reps.

Saturday was DE bench

225 x 3 x 4 with minis
245 x 3 x 4 with minis

Close grip - 225 x 20 x 2

Pushdowns, overhead extensions and seated close grip rows

Spend all day Sunday at the ProAm. Was a lot of good lifting going on. They were calling squats right in there which caused a few bombs but that'll happen. Man is my back sore today though lol. I try and do what i can to help my team mates and handing out is one of those things I can do. Yikes I'm walking sideways haha. It happens. Hopefully i'll get in some back and rehab work today.

[Travis Bell]

Monday

Pulldowns 5 sets 15 reps

Seated Rows 6 sets 12 reps

Face Pulls 4 sets 15 reps

Band Pull Aparts 5 sets 15 reps

Ankle Weight Tricep Extensions 100 reps

Pushdowns 4 sets 25 reps

Done. Just the normal back day yesterday. I've also been adding in some wrist and forearm work as my wrists have been getting more beat up than they should the day after shirted benching.

[Travis Bell]

ME Bench

worked up to 410 with doubled purple bands off 2brd for a single. Missed 460.

Skull Crushers - 4 sets 10 reps with 135

Incline Extensions / Tate press

40 x 5 / 5
60 x 5 / 5
70 x 5 /5 x 2

Power Press

3 plates 1 quarter each side x 10 x 4

Straight Bar Pushdowns

80 x 10 x 4

Band Pull Aparts

4 sets 12 reps

KB Shrugs hanging them from minis

4 sets 15 reps

Done.

PM Session

DB Bench

100 x 10 x 3

DB Overhead (both arms at once, standing)

50 x 8
70 x 8
80 x 8
90 x 8

Straight Bar Pushdowns

70 x 10
85 x 10
100 x 10
115 x 10
130 x 10

Band Extensions Against the rack

light band x 12 x 5

Seated Face Pulls

100 x 12 x 4

Close Grip Pulldowns

175 x 12
200 x 12
235 x 12
310 x 10

Done. Really all in all a solid day. I'm ready to wind up training and get ready for a good meet in December.

[Travis Bell]

Saturday I had a wedding that I was involved in so I knew my day was going to be completely shot.

So we decided to speed squat and speed bench on the same day.

DE Squat

405 with orange bands x 2 x 8

GHR

4 sets 15 reps

Reverse Hyper

4 sets 12 reps

DE Bench

245 with mini bands x 3 x 8

Pushdowns

4 sets 15 reps

Overhead Rope Extensions

4 sets 20 reps

Band Pull Aparts

4 sets 15 reps

Done. Still got done in around an hour but it required a cardio like pace. Monday didn't get in the normal back day with the gym being so busy. I'll make up for it on Wednesday.

[Travis Bell]

ME Bench

worked up to 550 x 1 off 2brd with pinkies on the rings

405 x 5 - thumbs from the smooth
455 x 5 - thumbs from the smooth

Close Grip Football Bar off chest level pins

135 x 10
225 x 8
275 x 5 x 6 x 6

Skull Crushers off pins with football bar

135 x 10 x 5

Back Bar Pushdowns

100 x 10 x 2
110 x 10 x 2

Elevated Rack Pushups

Ultra Wide Grip - 20, 20

Close Grip - 20, 20

Bent Over Rows

225 x 10 x 4

Done. Not an exactly super day but whatever. It wasn't bad and it was a PR but just not a large enough one that I'd have liked. The difference between my 2brd and 3brd is just crazy. My 3brd PR is 610 (comp grip) and 2brd PR is 575 (comp grip). This workout for whatever reason just blew me up. I came home, took a full body ice bath and slept for about 2hrs before going back to work . Decided against the PM session since I was so tore up from the AM one.

[J Stottlemire]

great work Travis, impressive brd work. What's next for you?

[Travis Bell]

Thanks Josh. I'll be heading to Cincy in December for the North of the Border meet. I've got a few shirts to try out and get something settled on and I should be good.

Might do a casual raw meet in October but I haven't decided just yet. It's a local one that I'm taking a bunch of my highschool powerlifters to so I may do it just for kicks.

[Travis Bell]

DE Squat

405 with light bands x 2 x 8

315 with bands x 24

GHR

bw x 12 x 4

Reverse Hyper

4 sets 12 reps

Seated Box jumps - 30"

6 sets 3 reps

Done. Oddly enough I felt the best I have (squatting) in quite awhile. The reps though about blew me up.

[Travis Bell]

DE Bench

205 with doubled light bands x 3 x 8

DB Extensions

40 x 15
50 x 15
70 x 10
80 x 10

Pushdowns

70 x 12
85 x 12
85 x 10
85 x 10

Seated Wide Grip Shrugs

230 x 10 x 4

Done. Hit the ice bath and called it good. My back was still sore from Wednesday so I took it a little easy there today.

[Travis Bell]

Monday

Wide Grip Pulldowns - 5 x 12

Seated Parallel Grip Rows - 5 x 12

Band Pull Aparts - 15 x 4

Hammer Curls - 10 x 3

Wrist and Forearm stuff - 15 x 4 (each arm)

Done. I keep the wrist and forearm stuff very high paced and the higher reps seem to do better than the heavier/low rep stuff. I think the key at this point is blood flow. Right after the workout I soaked them in the ice bath for 5 min.

Tuesday - GPP (kinda) Had 4 tree removals to do which took me over 5hrs. Took way longer than it should have but by the time I got everything down and loaded I was shot. I do this kinda stuff about twice a week and it honestly is one of the reasons I have a hard time keeping weight on during the summer

[Travis Bell]

ME Bench

warmup
225 x 3
315 x 1
425 x 1
500 x 1 - 3brd
610 x 1 - 3brd
700 x 1 - 2brd
switched back to my red Phenom
700 x 1
790 x 1 - 2brd
840 x 1 - 2brd

Done. Definitely on the right track with my equipped benching right now. I'm pretty sick so I shut it down here as I felt like walking death.

PM Session

DB Bench

50 x 20
70 x 20
80 x 20
90 x 20

Pushdowns

70 x 12
85 x 12
100 x 12
115 x 12
130 x 12
145 x 12

Seated Parallel Grip Rows

220 x 15 x 4

Stiff Arm Pulldowns

70 x 15 x 4

Band Pull Aparts

mm x 15 x 4

Done. Tried to get in some accessory work during the evening session.

[Travis Bell]

DE Bench

315 x 3 x 8 - all sets pinkies on the rings

Close Grip Bench

185 x 15
205 x 15

DB Ext

40 x 12
60 x 12
70 x 12 x 2

Straight Bar Pushdowns

70 x 12
85 x 12 x 4

DB Row

90 x 15 x 4

Close Grip Pulldowns

235 x 12 x 4

Done. Bench felt really good.

[vdizenzo]

Nice work Trav.

[Travis Bell]

Thanks brother!

Monday

Bent Over Rows

225 x 10 x 4

Wide Grip Pulldowns

165 x 15 x 4

Hammer Curls - 4 sets 12 reps
Wrist and forearm stuff - 5 sets 15 reps

Stretching and other rehab stuff - 30min

Done. Pretty normal Monday in the gym.

[Travis Bell]

ME Bench

Pinkies on the rings with 160lbs chain - worked up to 430x1 for a PR - 315 x 5 - 340 x 5

JM Press

135 x 10
185 x 10
225 x 10
275 x 10 x 2

Tate press

60 x 10 x 4 - really focused on keeping the elbows up and locking hard at the top

Overhead Rope Extensions

70 x 10
80 x 10
90 x 12
100 x 12

Done. Felt awesome today. I've been hitting the chiro more regular and it's made a huge difference in my bench.

PM Session

DB Overhead

50 x 12
70 x 12
90 x 10
90 x 10

Tate press

40 x 12
60 x 10
70 x 10 x 3

Straight Bar Pushdowns

70 x 10
85 x 10 x 4

Stiff Arm Pulldowns

85 x 12 x 4

Face Pulls

85 x 12 x 4

Lateral Raises

10 x 30 x 4

Done. Like I said, felt good today so I dropped the hammer.

[Travis Bell]

DE Squat

315 (+light bands) x 2 x 8 with SSB

GHR
4 sets 15 reps

DE Bench

225 (+monster minis) x 5 x 2
275 x 5 x 2
295 x 5

DB Bench

70 x 20
100 x 20

Rope Pushdowns

70 x 20 x 4

DB rows

70 x 12 x 4

Band Pull Aparts

MM x 15 x 4

Done. Got way too much going on tomorrow so we DE benched today and it actually went really well. My shoulders were still pretty shot from Wednesday but sometimes you just gotta run with it. Speed felt really solid on the last few sets. Taking a page from Vincents book and pushing up the DE weights a bit lately.