Westside Bencher

[Ben Moore]

Do you let the boards sink or is it just a pause and go?

[Travis Bell]

Here it is boys - http://youtube.com/watch?v=YLU4k6VudEo

Sorry it took so long, took my girl out to dinner and a movie.

Ben, I let the boards sink a little bit because when I try and catch them on the boards, it really stresses out my shoulders. The video starts with my index on the smooth (185 +bands) goes to thumb length from the smooth (205+bands) and ends with pinkie on the ring (225+bands). I figured a video of all speed sets would be sorta repetitive.

[Travis Bell]

Back and Shoulders

Took it a little lighter and shorter today since I'm benching tomorrow. I'll hit back and shoulders again on Friday

Behind the neck pulldowns

160x12
180x10
200x10
200x10

Med Grip Cable rows

160x10
180x10
200x10
200x10 - kept these really slow and stretched all the way forward so I knew I was going full ROM

Single Arm Cable Rows

120x10
130x10
140x10
150x10

Bent Over Flyes

60x8xx4

Done. Got it done in about 40min today. Tomorrow is reverse bands so that should be a fun workout

[Stumprrp]

you are a beast, what is your weight?

[Travis Bell]

I'm sittin at 245-250, depends on what time of day it is or how I've eaten. I'm tryin to stay there because when summer comes I can't seem to hold on to much more than 215 for whatever reason. Probably because I don't eat enough when Im at work

[Travis Bell]

ME Bench

Reverse Band Bench (blue bands)

barx12
135x12
added reverse bands

225x10
315x8
405x2
455x1
500x1
545x1
585x1
635x0
Flipped the switch
635x1 - came back and owned it

405x10
500x10

Reverse Band JM presses

225x10
275x8
315x6
315x8

Done. This was an awesome workout but I am totally gassed. After the 635, I looked at the video and I probably should have gone for more but it was a PR so I was pleased. I got pissed when I missed it because I knew I shouldn't have. The reverse band JM's were a nice change and something I havent done in awhile.

Video to come later tonight.....

[90kg_pwrlftr]

awesome as always

[MichaelKeck]

great stuff Travis! youre movin awesome weight man.

[Ben Moore]

Travis, where did you guys attach the bands and how much do you think it takes off at the bottom?

[Travis Bell]

Here's the vide Ben, there is a bar in the middle of the top of the squat rack where we attach the bands. Actually I don't know how much it takes off at the bottom. 180lbs maybe? maybe less maybe more, I'm not sure.

Video

[Stumprrp]

rediculous man

[bigmoney]

congrats on the PR....you looked pretty fired up!

[North]

damn, nice bench work dude

[Travis Bell]

Thanks guys!


bigmoney, yeah I was a little fired up. I got pissed when I missed that first attempt at 635 so I re-set, and got focused a little more and whenever I get really focused I get pretty pumped. It was fun to come back and hit that so nicely

[Ben Moore]

Nice work Travis - what do you think of the Metal bench shirts? I'm coming down to crunch time and I'm probably going to be ordering a bunch of gear this evening. Jim had recommended the viking bencher to a friend and I wanted to know what you thought of it.

[TommyBoy]

Travis, you're a freak bro. Nice work.

[Travis Bell]

Thanks fellas. Ben, you've got a PM

Biceps and Forearms

Cable Curls with lat bar

120x15x4

Incline Bench Curls

35x10
45x10
45x10
45x10

Single Arm Cable Curls

70x10
70x10
70x10
80x10

Hammer Curls

55x8
65x8
70x8
70x8

Barbell Wrist Rolls (behind the back)

95x10
145x10
145x10
145x10

Close Grip Preacher Curls

75x12
95x10
95x10

Done. Light today, wanted to give my body a easy day.

[Travis Bell]

Squat Day

Parallel Box squats, straight weight

135x12
225x10
315x8
405x5
455x3
455x3
455x3
455x3
455x3

SLDL's

225x8
275x5
315x5
315x5

Leg Extensions

170x12
185x12
200x12
215x12
230x12

Done. Good day with lots of squats. Tomorrow is speed bench

[Coke]

Nice job man, exceptional squats.

[Travis Bell]

Thanks Bro, squatting isn't my specialty but I do try and keep my squats going in the right direction to avoid looking like a lightbulb and to maintain good leg drive

DE Bench

barx12
135x10

added monster mini's (+110lbs at the top)

135x3
185x3 - index on the smooth
185x3
185x3
185x3 - thumb length from the smooth
205x3
205x3
225x3 - pinkie on the ring
225x3
225x3

4brd + monster minis

315 (+110)x6 - pinkie on the ring
365(+110) x6
385(+110) x6
405(+110) x6

Skull Crushers from the pins

185x8
225x8
275x8
275x8

Done. The extra band tension today did slow me down a little but it was good to change it up. My arms really got tired from the 4brd work. Good bench day though. Sunday I'm off to do some handling at the Circleville meet which I'm excited about. Should be a great meet
_________________

[killxswitch]

Congrats on the earlier PR, good work as always, massive strength.

[Travis Bell]

Thanks man! I'm really hoping that by developing my raw base further it'll really help me in my shirt

Back and Shoulders

Med Grip Lat Pulldowns

130x20
160x15
190x12
210x10
220x10
230x10
240x10

Close Grip Barbell Rows (with one end in the corner)

4platesx10
5platesx10
5platesx10
6platesx10
6plates + quarterx10

Wide Grip Cable Rows

150x12
160x10
170x10
180x10
200x10

Barbell Shoulder Press

barx12
135x5
185x5
205x5
225x5

Face Pulls

120x10
130x10
140x10
150x10

Dumbell Bench (superset with face pulls)

70x12x2 - palms in
70x12x2 - palms out

Done. Got done in about 1hr (maybe a little more but not much) I was super gassed. I didn't leave an ounce in the gym today. I sat by my gym bag for about 5min just catching my breath. Good workout though especially since I'm taking tomorrow off.

[Coke]

Good session overall, especially them 'ghetto rows' with one end of the bar in the corner.

[Travis Bell]

haha ghetto rows. I like that!

[Travis Bell]

Back and Shoulders - switching back to benching on Wed this week. Saturday will probably be off since I'm heading to the AC.

Knee cap height Rack Pulls

135x8
225x5
315x5
405x3 - trying to keep going really fast off the pins
495x3
585x3 - still moved pretty quick, I was happy with these

Wide Grip Pulldowns

160x12
180x12
200x10
220x10
240x10

Close Grip Cable Rows

150x10
170x10
190x10
200x10
220x10

Barbell Shoulder Press

135x5
185x3
225x1
255x1
275x1 - I just wanted to do some singles since I just did sets of 5 on Sat

Bent Over Flyes

50sx10
60x10
65x10
70x10
75x10

Done. Good workout. Felt good to get the blood movin.