Westside Bencher

[Travis Bell]

Bent Over Barbell Rows

135 x 12
225 x 10
275 x 10 x 2
135 x 30

Parallel Grip Pulldowns

145 x 15
160 x 12
175 x 12
190 x 12
205 x 12

Bent Over Lateral Raises

25 x 20 x 4

Band Pull aparts

4 sets 30 reps

Bicep, forearm and wrist medley

4 sets of 15 reps each

Done. Been pushing the barbell rows a little more.

[Travis Bell]

ME Bench

Arch bar with some new brand of bands that are somewhere between monster minis and purples. They were heavy that's all that really mattered. Worked up to 425x1 which matched my PR with minis so I was happy with that.

DB Extensions

60 x 12 x 2
70 x 12 x 3

Straight Bar Pushdowns

100 x 12 x 4

Overhead Straight Bar Extensions

90 x 10 x 4

Band Pull Aparts

MM x 15 x 5

Done.

PM Session

DB Incline

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

DB Incline Extensions

40 x 12
40 x 12
60 x 12
60 x 12

Straight Bar Pushdowns

85 x 10 x 4

Close Grip Pulldowns

145 x 15
160 x 15
190 x 10
220 x 10

Face Pulls

100 x 12 x 4

Ice Bath - 7min

Done. I was pretty much toast after the second session. Since I'm still doing large amounts of back work on Monday, it really allows me to pound my triceps on bench day which is paying big dividends. The 425 went up smooth and I had more in the tank. Last 3 weeks my bench has felt really back on track.

[Coke]

Looking very nice Travis.

[Travis Bell]

Thanks Coke!

Friday was Squatting with 365 and average bands for 10 sets of doubles followed by some GHRs, box jumps and other crap.

DE Bench

Straight weight

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

DB Overhead

40 x 15
50 x 15
60 x 15
70 x 15

Rope Pushdowns

55 x 20 x 4

Seated Parallel Grip Rows

220 x 12 x 2
150 x 20 x 2

Stiff Arm Pulldowns

70 x 15 x 4

Done. Triceps were still a little sore from Wednsday so I took it easy on the accessory stuff. The ice bath really helped a ton but I've been relentless beating my tricep extensors and while it's really improving my lockout big time I need to be smart and not over do it.

[Travis Bell]

Monday

Lat Pulldowns

6 sets of 15 reps

Seated Rows

5 sets 15 reps

Forearm, wrist and bicep medley - 5 rounds

Done. Soaked my arms up to my elbows in ice water.

[Travis Bell]

ME bench

135 x warmup
225 x 5
315 x 1
425 x 1
added 3brd
515 x 1
added SDP
605 x 1 - 3brd
700 x 1 - 2brd
800 x 1 - 1brd
850 x 1 - 1brd
900 x 1 - 3brd

Skull Crushers from the floor

135 x 10
155 x 8 x 3

Back Bar Pulldowns

190 x 8 reps each grip x 4

Band Pull Aparts

4 sets 15 reps

Done. Hadn't planned on taking 900 but the 850 felt good so I felt like giving it a shot and it went well.

[vdizenzo]

Nice work. Time to pass my 850, but then again, I'm going for 900

Great training Trav. I always love following your progress.

[Travis Bell]

Thanks buddy! haha yeah I think you're closer to 900 than I am but I'm slowly getting there. One step at a time. 850 first.

[Rock1984]

Whoa.
900 is huge, to whatever board you're bringin' it to. I can't even imagine holding it at arms' length.

I get that was a PR for you?
How is the weight gaining going?

[Travis Bell]

Yeah that was a PR. Weight is still holding steady at 260 which is fine for now but I'd still like to get it closer to 270

[Coke]

In a real great place T!

[Travis Bell]

Yikes, got a little behind here lol.

Thursday I felt like I got beat by a semi truck so I took it pretty easy.

Friday - DE Squats with 405 and average bands and 455 for a few sets followed by reverse hypers, ghrs and box jumps

Saturday

DE Bench - Straight Weight -275 x 3 x 8 - close grip

DB Extensions, Tate Press, DB rows, Seated Close Grip Row and band pull aparts

Done.

Thursday, Friday and Saturday I spent time soaking my arms up to my armpits in ice water. My wrists and forearms especially took a beating Wednesday. I'd soak them for 3 min each, then go do 50 band pushdowns and various wrist and forearm movements to pump blood back into them, then soaked them 3 min each again. Repeated this 3 times. By Saturday they were feeling perfect again but just to be smart I soaked each arm for 5 min post workout.

[Travis Bell]

Monday

Parallel Grip Pulldowns

3 sets 15 reps
5 sets 12 reps

Standing Low Rows

5 sets 12 reps

Seated Single Arm Rows

4 sets 15 reps

Hammer Curls

4 sets 15 reps

Alternating Curls

4 sets 12 reps

Wrist and Forearm work

4 sets 12-18 reps depending on the movement

Ankle Weight Tricep Extensions

1 set 100 reps

Band Pull Aparts

2 sets 50 reps

Ice bath up to elbows - 5min

Done. I find that on Mondays if I ice bath the arms I'm not sore the next day. Otherwise my forearms do tend to get pretty sore which doesn't help on bench day.

[Travis Bell]

Wednesday - ME Bench

Close Grip (thumbs from the smooth) with doubled minis

worked up to 455 x 1 - 10lb PR

Tate Press

60 x 10
70 x 10
100 x 10 x 2

Straight Bar Pushdowns

70 x 10
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10

CSR

4 plates x 10 x 4

KB Shrugs (handing from quaded minis)

4 sets 10 reps

Band Pull Aparts

4 sets 10 reps

Reverse Pec Deck

4 sets 15 reps

Done.

PM Session

DB Bench

70 x 10
100 x 10 x 3

Standing OHP

135 x 8
185 x 8
205 x 8 x 2

Paused Rope Pushdowns

85 x 8 x 4

Overhead Rope Extensions

70 x 12 x 4

Seated Close grip paused rows

200 x 10 x 4s

Done. Was pretty much shot after this one. Normally I get to come back to the house for a little while after the morning session and eat, sometimes get a quick nap before I have to go back to the gym. Today was no dice. Meetings and phone calls all day made for one tired dude when I got home at 10pm lol.

[Travis Bell]

Friday

DE Squat

405 x 2 x 8 - SSB

Single Leg Seated Curls

5 sets 12 reps

Box Jumps - 24" box

worked up to 60lb DB's for 3 jumps

Speed Floor Press

275 x 3 x 8

Done. Liked the floor press for a change.

[Travis Bell]

Been fighting quite the cold lately so I took Monday off.

ME Bench

mid level pin press- all sets paused - worked up to 585 x 1 PR 405 x 12 - close grip

Incline DB Extensions

60 x 10 x 2
70 x 10 x 2

Straight Bar Pushdowns

90 x 12
100 x 12
110 x 12
120 x 12

Wide Grip Pulldowns

170 x 15 x 4

Reverse Pec Deck

100 x 15 x 4

Done.

PM Session

DB Overhead

70 x 8 x 4

Tate Press

40 x 10
50 x 10
60 x 10 x 2

Straight Bar Pushdowns

85 x 10 x 4 - paused at lockout

Paused Wide Grip Pulldowns

175 x 8 x 4

Paused Seated Close Grip Rows

230 x 8 x 4

Done. Still fighting a chest cold but what can you do. The pin press felt great, but my elbows and shoulders were crushed.

[Travis Bell]

Squat with light bands

worked up to 365 x 5 off a 12" box for several sets. Lost count lol it was early

GHRs with bands and Reverse Hypers and out. Nothing earth shattering. Still fighting this cold or whatever it is. Not much I can do about it.

[Coke]

Time is key when dealing with colds or flu symptoms, they have to run their course.

Been quite the trooper in the meantime, managed stellar efforts and workdays regardless.

[Travis Bell]

Coke, you are right man, doesn't matter what you do that crap has to just flush it's way out. Felt much better Monday.

Monday was the normal back, bicep, wrist and forearm stuff. I don't remember all of it but it's nothing earth shattering. My wrists and forearms have definitely been much more stable though since I've included this stuff.

Wednsday - ME Bench

Reverse Blue Band Bench with the mastadon bar

Worked up to 670 x 1 which was a 10lb PR. For whatever reason the thickness of the bar always makes it super difficult for me. My best with the regular bar is 685 but I PR is a PR so I'll take it.

Took 440 x 15 and 12 with thumbs from the smooth

Incline DB Extensions

60 x 10 x 4

Face Pulls

70 x 12 x 4

Seated MAG Grip Rows

200 x 12 x 4

Reverse Pec Deck

100 x 15 x 4

Done. The reps just about killed my arms so I kept the tricep volume low. Barely got through the extensions lol

PM Session

Rack Pushups

bw x 15 x 4

Band Pushdowns in the rack

Average and MM x 10 x 5

Shrugs with DB's hanging from MM bands

65 x 12 x 5

Standing Low Rows

130 x 12 x 4

Ice Bath - 15min

Done. I'm just wore out. That is all.

[Travis Bell]

Whoops, got a little behind here!

Pulled last friday instead of squatting and went through a normal speed bench workout.

Monday i backed off the back and bicep stuff simply because I was feeling a little run down.

ME Bench

Shirted bench - worked up to 840 off a 2brd for 2 singles. This is probably my last workout in the shirt before the meet.

Did some lat and read delt work and called it. I don't know if it's the extra logging work I've been doing or just not sleeping quite as well but while this was a productive bench workout it wasn't the best. I skipped the PM session and tried to listen to my body and let it recover.

[Travis Bell]

Friday I knew I was going to have a busy weekend so we pulled a double session

DE Squats off low box

365 x 3 x 6 sets

Reverse Hypers

4 sets 15 reps

DB Bench

70 x 20
80 x 20

Speed Bench

245 x 5 x 8 sets with mini bands. All sets pinkies on the rings

DB Extensions

50 x 15 x 4

Straight Bar Pushdowns

85 x 10 x 5

Standing Face Pulls

85 x 15 x 4

Shrugs

6 sets 10 reps paused

Done. Not an ideal setup but everything went well. I contract out to a volleyball team that my wife coaches for and they had regional finals that I knew were going to take up the entire day so sometimes you just have to go with it.

[Ruff Riff]

Awesome work as always Travis! When is the next meet?

[Travis Bell]

Wide Grip Pulldowns

145 x 15
165 x 15
180 x 10
195 x 10
205 x 10
220 x 10
235 x 8
250 x 8

Seated Parallel Grip Rows

180 x 12
200 x 10
220 x 10
240 x 10
250 x 10

Shrugs

*DB's hanging from quaded monster minis

70 x 10 x 2
80 x 10 x 2

Bicep, wrist and forearm medley - about 12 sets of work

Done. Just the usual stuff. Went a little heavier on the wrist and forearm stuff.

[Travis Bell]

ME Bench

Floor Press with quaded minis - worked up to 405 x 1 and barely missed 465 twice. Thumbs from the smooth 315 x 5 x 2

DB Bench

125 x 19
125 x 8

Tate Press (very strict)

60 x 10
70 x 10 x 3

Straight Bar Pushdowns

70 x 10
80 x 10
90 x 10
100 x 10
110 x 10
120 x 10
130 x 10

Bent Over Lateral Raises

4 sets of 10 reps with 45lb DB's

Band Pull Aparts

5 sets 12 reps

Done. Should have played it smart with the floor press. I felt fantastic but really blew that one. Really pushed the tricep work today. I find the more strict I get with my accessory stuff the better it transfers. DB bench felt really good on the first set but clearly my arms died on the second set lol.

[Travis Bell]

Monday

Wide Grip Pulldowns

6 sets of 15-12 reps working up to 275lbs

Seated Parallel Grip Rows

6 sets of 12 reps working up to 260lbs

Lateral Raises

4 sets 30 reps

Rope Pushdowns

4 sets 15 reps

Overhead Rope Extensions

4 sets 15 reps

Hammer Curls

5 sets 10 reps

Done.