Back and Shoulders
Med Grip Pulldowns
Close Grip Rows (upright)
Bent Over Incline Bench Flyes
Done. I wanted to keep things a little lighter today and focus on keeping my body fresh for Wednsday. I really want to hit a nice PR this week with the straight weight.
I'm looking forward to being bowled over by your new 1RMs.
I live in Cedarville (just outside Xenia) so its about a 45min drive each way to WS every Wednsday.
Its a little intimidating going to WS the first time, but everyone is really cool and easy to work with. What I soon realized was that even though I was the weak link there, every single one of them had been in my spot when they first came. My benching really took off after going to WS. You should really come out some time
All the strong guys are in Ohio. Nice lifting Travis.
Its because we're Buckeyes!!
I'm pretty sure it's NOT because we're buckeyes. LOL!
Alright, I'll admit we've had a couple of tough years in the national title game, but I still love my Bucks
....unless you're a Bearcats fan (I see your in cincy) in which case I'd throw them some love too. Came out 10-3 last year in conference I think? Not shabby at all.
Yep. We welcome everyone. We've had football players, rugby players/trainers, even some fighters. Thats actually the glory of WS in my opinion, we train raw and geared all the time, although squatting is rarely without briefs at least but for bench we'll get in shirts every two to three weeks, the rest is raw. For me right now its all raw. I think you'd really enjoy comming out to Westside to train
Biceps and forearms
Warm up with dumbbell curls
Cable curls (single arm)
Close Grip Preachers
Two sets of "21" with ez cuurl bar + 50lbs
Rope Hammer Curls
55x12 each arm for 4 sets
Done. I went alot higher reps today than I normally do because its harder to overtrain my arms when I keep the reps high. When the reps get low, I tend to jack the weight up more than I really need to. After all, I'm only doing arms to keep my bi's in proportion to my tri's.
Ah! Tomorrow I bench!!! Also I know you're not supposed to feel the effects of Results until a couple weeks, but I definatly felt more energized today than I have in awhile (today was the first day on it) Flavor is good and it goes down very easily. I'm really looking forward to taking this supplement
500x1 - brought it down a little slow but still good
515x0!!!!! I got it so freakin close!!! Oh well, I just have to keep doin what I'm doin and it'll come. You can't stop me!!
Each time I take this weight I'm getting closer. I know I can do it.
Dumbbell Benching off a Fit Ball
100x15x2 - these really work on maintaing balance.
Straight Bar Skull Crushers
Done. I'm a little pissed, but in a good way, I'll get it. I'll deload next week with reverse bands close grip and take a lighter weight. Week 1 will be heavy doubles with straight weight. I feel that I need to get a little more volume in so I think doubles will be the key (pinkie on the ring) Week 2 will be floor press for a heavy single (thumb length from the smooth) and Week 3 will be max straight weight again with comp grip. I'm going to add two boards for ascessory work on DE days and keep 3 and 4 boards on ME day.
I'm going to go the whole training cycle without bands (aside from speed day) and see where it goes.
Last edited by Travis Bell; 02-13-2008 at 05:51 PM.
Impressive benching sets dude.
not quite good enough though. I've been stuck at this weight for about a month and a half now and its gettin under my skin now
For the past while I have been so all the workouts you see here are raw
but very soon I'll be making my re-entry back onto the shirted benching scene
I was pissed off today and came in with a bad attitude. So I picked an exercise that I knew would hurt
Zercher Squats off Pins - half way between my knees and hips
405x5 - forearms were starting to bleed a bit so I moved on
Rack Pulls from knee height
405x8 - kept them light so I could focus on getting good form and not burn my lower back out. I hate it when my lower back is sore on bench day.
Done. I liked the Zerchers off the pins, it allowed me to get my air between reps easier. When I do them off the box, they just push all my air out. My forearms don't appreciate me very much though. Soon as I walked in I just got to thinking about that stupid 515lb miss yesterday.
Travis, you need to take some videos if possible. I would love to see you in action!
AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
yeah I've been working on getting my hands on one for some time now. I'd love to put some vids up so you guys can see what I'm doing, but also I need to take a look at my bench form to make sure thats not the weak link in my missing 515 twice now. I think my sister might have one
Dumbbell Rows - single arm
Close Grip Rows
Wide Grip Pulldowns - palms facing in
Incline Bench Bent Over flyes
Rope Extensions Overhead
Done. Good workout. Just nice and easy to get some blood to my muscles before tomorrow. My inner back is a little sore but some rest and I'll be good tomorrow.
that would be awesome! Thanks man. I may have secured something at least for tomorrow's speed workout, we'll see
added mini bands (+90lbs at the top)
185x3 - index on the smooth
205x3 - thumb length from the smooth
225x3 - pinkie on the ring
3 - board
365x8 - pinkie on the ring
Done. I was really happy with my speed today. All sets were really fast and felt grooved right. The 3boards were equally as pleasing. My first set at 455 I didn't stay tight enough and the bar moved around a little but the second set was very nice.
I have video of a speed set at each grip and of the 405 and 455 (first set) 3 board. I'll put it up later.
Good work Travis - cant wait to see the videos