Westside Bencher

[Travis Bell]

Back and Shoulders

Barbell Rows

135x15
225x12
275x10
275x10

Med Grip Pulldowns

160x12
190x12
210x12
220x10
240x10

Close Grip Rows (upright)

150x12
170x12
200x12
220x12

Shoulder Press

135x10
185x5
225x5
225x5

Bent Over Incline Bench Flyes

40x10
45x10x3

Cable Flyes

70x12x3

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.

[killxswitch]

I'm looking forward to being bowled over by your new 1RMs.

[90kg_pwrlftr]

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.

Very nice pressing Travis. What part of Ohio are you in? I keep wanting to go to Westside but I think that they'd make me use the pink dumbells.

[Travis Bell]

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

[bjohnso]

All the strong guys are in Ohio. Nice lifting Travis.

[Travis Bell]

Its because we're Buckeyes!!

[bjohnso]

I'm pretty sure it's NOT because we're buckeyes. LOL!

[Travis Bell]

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.

[90kg_pwrlftr]

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

I think I might head out to Westside soon after the Arnold. Do they allow old raw lifters like me?

[Travis Bell]

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

[Travis Bell]

Biceps and forearms

Warm up with dumbbell curls

45x12x3

Cable curls (single arm)

60x15
70x15
80x15
90x15

Close Grip Preachers

bar+50x15
bar+60x15x3

Two sets of "21" with ez cuurl bar + 50lbs

Rope Hammer Curls

100x15
120x15
130x15
140x15

Isolation 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

[Travis Bell]

ME Bench

barx12
135x10
225x5
315x3
405x1
455x1
475x1
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

90x15x2
100x15x2 - these really work on maintaing balance.

Straight Bar Skull Crushers

135x8x3

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.

[Coke]

Impressive benching sets dude.

[Travis Bell]

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

[90kg_pwrlftr]

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

You'll blow past that weight in no time!

[bjohnso]

Nice benching. Do you lift raw?

[Travis Bell]

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

[Travis Bell]

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

135x12
225x8
275x5
315x5
365x5
385x5
405x5
405x5 - forearms were starting to bleed a bit so I moved on

Rack Pulls from knee height

315x8
405x8
405x8
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.

Knee Extensions

170x12
180x12
200x12
200x12
200x12
215x12
215x12
215x12

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.

[chris mason]

Travis, you need to take some videos if possible. I would love to see you in action!

[Travis Bell]

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

[Travis Bell]

Prehab Day

Dumbbell Rows - single arm

85x12
95x12
100x12
100x12

Close Grip Rows

150x12
180x12
200x12
220x12
240x10

Wide Grip Pulldowns - palms facing in

160x12
190x12
200x12
220x10

Incline Bench Bent Over flyes

40x10
45x10
50x10
50x8

Shrugs

275x10
315x10x3

Face Pulls

150x12
150x12
160x10
160x10

Rope Extensions

100x15x2

Rope Extensions Overhead

100x15x2

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.

[90kg_pwrlftr]

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

Travis - if you want we can hook up sometime, I'm only about 20 mins from you. I have digital recorder that we can use to check your form.

[Travis Bell]

that would be awesome! Thanks man. I may have secured something at least for tomorrow's speed workout, we'll see

[Travis Bell]

DE Bench

barx12
135x10
added mini bands (+90lbs at the top)
135x3
185x3 - index on the smooth
185x3
185x3
205x3 - thumb length from the smooth
205x3
205x3
225x3 - pinkie on the ring
225x3
225x3

3 - board

365x8 - pinkie on the ring
405x8
455x6
455x6

Dumbbell Rollbacks

60x8
65sx8
70sx8
70sx8

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.

[90kg_pwrlftr]

Good work Travis - cant wait to see the videos