Westside Bencher

[Coke]

Numbers are huge bro, keep it up.

[North]

Nice shoulder presses and rack pulls dude. Have you gotten 3 plates on the OH press before?

[Travis Bell]

yeah I've gone to 315 once awhile ago. I just don't do singles very often. Kinda fun to do once in a great while

[Travis Bell]

Decided to bench today so I can get my speed workout in before this weekend

ME Bench

barx12
135x12
225x5
275x3
315x3
365x2
405x2
435x2
455x2
475x2

315x12
365x10

JM Presses

135x8
165x6
185x6
200x6

Floor Press

225x8
275x8
315x8
365x8

Done. The 475 felt great. I felt like I left another 10 or 20lbs up there but thats ok since I was doing doubles. I don't like to get close to a single when doing doubles because the workout quickly becomes a max out for a single and thats not what the objective was. By the time I got to the end of the workout though I was pretty tired. I'm going to dial it back a little for the rest of the week.

Video to come later...

[Travis Bell]

Video of todays workout. Lifts go 435x2, 455x2, 475x2.

Video

[Coke]

Killer benching and pressing sets.

[Travis Bell]

Thanks man

Bicep and Forearms

Dumbbell Curls

45x10
50x10
55x10
55x10

EZ Bar Curls

75x12
95x12
95x12
95x12

Rope Hammer Curls

120x10
130x10
140x10
150x10

Behind the back barbell wrist rolls

95x10
135x10
135x10
135x10

Preacher Bench Dumbbell Curls

45x8x4

Done. Light in and out day. I'm a little tired today. Probably going to take tomorrow off, bench on Friday and call it a week.

[bjohnso]

Nice benching, Travis. Why do you do direct bi and forearm work (just curious)? Also, do you compete raw?

[MichaelKeck]

thats sick work Travis! all sets looked nice and smooth.

[Travis Bell]

Nice benching, Travis. Why do you do direct bi and forearm work (just curious)? Also, do you compete raw?

I haven't competed raw since my first powerlifting meet. I kinda go back and fourth on the topic, but more than likely once I get my new bench shirt in I'm just going to go back to my good ol' double ply.

When my triceps keep getting stronger and stronger, I feel its a good idea to at least move your biceps once a week to maintain good balance on the arms. Forearms are priceless when you take a big bench out of the racks. Makes the weight feel lighter and you more stable

[Travis Bell]

DE Bench

barx12
135x12

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

135x3 - pinkie on the ring
165x3
165x3
185x3 - thumb length from the smooth
185x3
205x3
205x3 - pinkie on the ring
205x3
225x3

Speed Singles
225x1 - comp grip
225x1
225x1

Westsides

55'sx8
65sx8
70sx8
75sx8

Rope Pressdowns

120x12
130x12
140x12
150x12

Overhead with the rope

150x12
150x12
160x12

Done. A light and easy day. I'll be off tomorrow and Sunday because of the AC and then I have to drive up to MI for the rest of the week. I trained alone today because everyone has left for spring break Losers. I've got some good training partners set up in MI so its all good. While everyone else is out goofin off, my bench will be going through the roof!

[Travis Bell]

Back and Shoulders

Wide Grip Pulldowns
150x15
170x15
200x10
240x10
240x10

Close Grip Chest Supported Rows

270x10
360x10
410x10
410x10

T-Bar Rows

3plates x12
4plates x 10
4plates + 25x10
4plates + 25x10

Shrug Machine

600x12x4

Close Grip Cable Rows

150x12
170x12
170x12
170x12

Barbell Shoulder Press

135x5
185x5
205x5
225x5

Bent Over Flyes

50sx10
60sx10
65sx10
65sx10

Done. Good workout. I was in a much bigger gym than the one at school so it was easier to have some more variety and get more done.

[Stumprrp]

hell yeah man great workout!

[nhlfan]

rowing/back day is looking good, keep up the hard work

[Travis Bell]

Thanks guys. It was a good day, tomorrow will be a little lighter and then drop the hammer on bench day

[Travis Bell]

Bicep Day

EZ Bar Cable Curls

70x15
80x15
90x15
120x10
130x10
140x10

Incline Bench Curls

40sx10
40sx10
50sx10
55sx10

Hammer Curls

65sx10
70sx10
75sx10
75sx10

Single Arm Preacher Curl Machine

60x10x4 each arm

Isolation Curls

50x10x4 each arm

Done. I kinda wanted to be in and out today so I didn't work too hard. Funny story though, so I go to the local Vitamen World so I can get some Waxy Maize (just ran out and didnt want to order some online) and I ask the guy if they have any and he looks at me and says " Is that a person er what is that?" I just laughed and left. I'm pretty sure he thought I'd made it up.

[90kg_pwrlftr]

Travis - I took your advice and contacted Westside about training there, I hope to hear back soon.

Also, if I remember you correctly you live in Cedarville right? There is a USAPL High School Meet at Possum High School in Springfield on Saturday Mar 8th. You should come by and check it out if you are bored. It should be fun to watch the kids lift.

[Coke]

Damn, them sure are lots of sets of curls, lol.

[Travis Bell]

Funny thing is I hate doing biceps. Oh well, can't always do what you like to eh?

ME Bench

bar x 12
135x12

added monster mini's

135 (+110)x3
225(+110)x3
275(+110)x1
315(+110)x1
345(+110)x1
365(+110)x1
405(+110)x1
425(+110)x1
435(+110)x1 - PR

DB Bench

120sx15

Rollbacks

50sx8
60sx8
65sx8
70sx8

Westsides

50sx8
60sx8
70sx8
80sx8
90sx8
105sx8 - these were a little bit of a grinder, not too bad though

Done. Good workout. The 435 felt pretty good. I had some more in the tank, but I wasn't completly in the zone today and was a little tired from giving quite a few handoffs to some buddies in their shirts. Not a bad day though. I know I said this training cycle I wasn't going to do a band workout, but being in once place this week and then another place next week I didn't want next week to be a straight weight max out week because it always takes me one workout to get used to the different bench again. Next week will be floor press, week after that I attack 515! I also ordered my new shirt today so look out folks, I'm gonna unleash it soon....

[nhlfan]

thats some strong pressing, travis!

[bjohnso]

Great Benching man.

[Coke]

Exceptional effort guy.

[Lones Green]

what are "westsides?" you are unbelievably strong man.

[Travis Bell]

Thanks guys!

Westsides to most are known as Tate Presses

This is the WRONG way to do them
http://www.youtube.com/watch?v=VHGLa...eature=related

This is a pretty good vid of them
http://www.youtube.com/watch?v=2GQaG_hpcz0

Gotta keep em' strict for them to be any good, otherwise they turn into a modified DB bench.

[Lones Green]

Thanks guys!

Westsides to most are known as Tate Presses

This is the WRONG way to do them
http://www.youtube.com/watch?v=VHGLa...eature=related

This is a pretty good vid of them
http://www.youtube.com/watch?v=2GQaG_hpcz0

Gotta keep em' strict for them to be any good, otherwise they turn into a modified DB bench.

ohhhhh okay cool, i do these sometimes. doing them sitting is also a good movement!