Westside Bencher

[Travis Bell]

Prehab day

Reverse Grip Pulldowns

150x15
170x15
200x10
220x10
240x10

Chest Supported Close Grip Rows

270x10
360x10
360x10
360x10

Pulldown Machine

180x12x4

Bent Over Flyes

50sx10
60sx10
60sx10
60sx10

Seated Military Press

135x8
185x5
185x3

Face Pulls

120x10
130x10
140x10
150x10

Cable Flyes

70x12x4

Done. Nice and easy paced today. I have to drive back to good ol' Ohio tomorrow so Friday is shot as far as training goes. Saturday is all good to go though so bring on the DE bench!

[bjohnso]

We're supposed to get major ice storms today and tomorrow. I don't know where you're coming from, but be careful.

[Travis Bell]

GEEZE! You weren't kidding. I was comming from the west side of MI so I came down through Indiana. Came over on 30 to 75. it was still not too bad until I got to 70 and then it was bad. Being from michigan it takes alot for me to say its bad but it was. Course I drive a full size Ford pickup truck so I just kept the hammer down and plowed the way for everyone else. Also helps that I have a 120lb bullmastiff in the back of my truck haha

[bjohnso]

LOL! I drive a front wheel drive, with snow tires. My engine was whining in defeat on a no-more-than 5 degree hill. Finally got it moving, but I have a feeling that intersection got pretty crowded a few minutes after I got out of there, lmao!

[Travis Bell]

Fing gym was closed today and the roads were too bad for me to make to to WS for DE bench. Bunch of horsecrap!!! it'd better be open monday or I'll break down the gym door myself

[bjohnso]

One of my gyms was closed today too, and the other one was too far of a drive. It better be open tomorrow!

[Travis Bell]

So I got up today to go in to Westside (the one gym I know is NEVER closed) only to find that we'd been crapped on again and the snow plow had been by just enough times to leave a nice 5ft bank on my driveway. I sat there for a minute deciding how long it'd take me to shovel it out or wondering if I could ram my truck through it and decided I couldn't shovel it out in time nor did I wish to screw up my drive shaft and rear diff by getting high ended on the bank. *Sigh* I'm on my second day without lifting. I'm like a bull in a cage. Quite restless and very irritable. Just means I'll have a killer ME day this week

[bigmoney]

Man, I would go crazy snowed in for 2 days, especially without lifting! Too bad its 65 degrees and beautiful down here in texas No doubt you'll tear it up on ME day this coming week.

[Travis Bell]

haha well enjoy your nice weather, its still somewhat sucky up here.

ME Bench - Floor Press and 3brd

Floor Press

barx12
135x12
225x8
315x5
365x3
405x1
455x1
475x1
500x1 - not a PR but equal to my previous PR. I shut it down here so I could save some for 3brds

3brd close grip

315x5
405x2
455x2
500x1
525x1
545x1 PR


DB Bench on Fit Ball

100sx20x2

Done. Good workout. I was pleased with how the 3brd went. Since I've ordered my shirt, I will slowly begin focusing on more high board work to prepare my arms for the shirt. My chest is plenty strong for where I want to be prior to shirted benching. I'm so pumped about getting back in my shirt

[Coke]

Wow man, get outta town with them sets, lol.

[Travis Bell]

Squat Day

Parallel Box Squats

barx15
135x12
225x10
315x5
405x5
405x5
405x5
405x5

Leg Press

360x10
450x10
540x10
630x10
720x10

Extensions

170x12
200x10
230x10
230x10

Done. Good workout. The squats felt super solid. I was going to do some deadlifts today but the belt was just too tight. I was trying some eating stuff to see how I could effect my water weight pre meet for weigh ins and I ended up with quite the bloat. Pretty cool
_________________

[MichaelKeck]

was that floor press paused on the bottom? either way its a monster floor press!

[Travis Bell]

not really, there's video of it up on the PL forum if you want to check it out

Bicep Day

I took a week off of the forearm stuff because my left forearm was feeling just a bit odd so before I pulled it I just backed off

DB Curls

30sx10
40sx10
50sx10
55sx10

Straight Bar Curls

95x10
125x10
135x10
95x15

Incline Bench Curls

35sx10
45sx10
50sx10
50sx10

Cable Curls

60x10
70x10
80x10
90x10
100x10

Lat Pulldown Curls

130x12
150x12
170x12
190x12

Done. Nice workout. My arms felt really strong today, I'm not sure why but they just had more and more in them. I'm looking forward to benching tomorrow.

[Travis Bell]

DE Bench

barx12
135x12
135x12 - took an extra warmup with straight weight. I was feeling a little stiff
added mini bands (+90lbs)
135x3
185x3 - index on the smooth
185x3
205x3
205x3 - thumb length from the smooth
205x3
225x3
225x3 - pinkie on the ring
255x3 - little slow
255x3 - flipped the switch and nailed it

Straight Weight

315x15
365x10

JM Presses
135x8
165x8
185x8
195x8

Straight Bar Pressdowns

130x12
160x12
180x12
200x12

Done. What a strong feeling bench workout!! Holy crap I just kept going and going. When I got done I felt like my tris were going to pop out of my freakin skin. Really good workout, I'm feelin good for next weeks straight weight max

[Travis Bell]

Back and Shoulders

Rack Pulls - below kneecap height

135x12
225x10
315x5
405x3
495x3
545x3
585x3
605x3 PR

Reverse Grip Pulldowns

170x10
200x10
220x10
240x10

Close Grip Cable Rows

140x10
180x10
200x10
230x10

Standing Barbell Press

135x5
185x5
225x5
225x5

Band Face Pulls

4 sets of 10

Bent Over Flyes

55sx10
60sx10
65sx10
70sx10

Done. Very nice workout. Back is feelin strong.

[Coke]

Nice PR with the rack pulls bro.

[Travis Bell]

Prehab Day

Bent Over Rows

135x10
225x10
225x10
225x10

Wide Grip Pulldowns

160x10
200x10
220x10
220x10

Close Grip Cable Rows

140x10
160x10
180x10
200x10

Band Face Pulls

4 sets of 10

Standing Shoulder Press

135x5
185x3
225x2

Cable Flyes

70x12x4

Done. Nice and breezy workout. I thought about even taking the day off but I always feel better going into a bench workout having been in the day before. Otherwise I feel a tad rusty. On a side note, I put 1/2 teaspoon of salt in my waxy maize to be drank during the workout as recommended by a friend (worst taste ever mind you) and I walked out of there weighing 255lbs!! haha. Surely did help draw the water in. I might dial back my WM intake a little so I'm not quite so water heavy. Although it doesn't hurt, I don't want to get much heavier than I am now. Last Friday I was 245 haha. Sweet

[Travis Bell]

ME Bench

Straight weight comp grip

barx12 (or so, wasn't counting)
135x10
225x5
315x3
365x1
405x1
455x1
500x1
515x1 PR - Finally!! This has been some time comming. Kept getting stuck with it and then blew right through it
525x0
525x0 - close but no cigar. Next time I guess. Nice thing was it didn't feel real heavy

Floor Press

315x8
365x8
405x5
405x5

Done. By the time I got done with the last set of floor presses, I was gassed. It was time to go home. What a great workout though!! I was thrilled to finally break the 500lb barrier raw. I was really surprised how close I came with 525lbs. I'll definatly get that one next time. Now if I could just get my shirt in I'll be set to do some damage

[Detard]

Congrats man!! 500+ raw is really REALLY strong. No doubt you'll get 525 next time.

[Travis Bell]

Thanks man.

Shirt came in today and I must say, its jacked. I can't wait to get in this thing. Time to drop the hammer!!!

[Ben Moore]

What did you go with on the shirt?

[Travis Bell]

Super Phenom, reinforced scooped collar, round stitched sleeves. Double ply. Some guys go with triple ply chest plate but I don't think I'm ready for that. Im not sure I could touch.

[Travis Bell]

Yesterday I did some bicep crap, nothing really killer worth reporting.

DE Bench

barx12
135x12
added 150lbs of chain

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

Added Phenom

500x1 4brd - I've never worn this shirt before so I didn't want to start with too crazy of a weight, this one flew up so fast I didn't even realize it
585x1 4brd - still crazy fast. Unbelievable
585x2 3brd - took it down to a 3brd and it was still crazy fast
675x2 3brd - By now I was a little wary of the speed of the shirt so I went just a tad slower but not much

I stopped there because I shouldn't have even been in the shirt to begin with. I just couldn't wait to try it out and I must say this is one of the best shirts I've ever worn. Pretty easy to touch and maintain my form, groove is really nice and the follow through is so impressive! I love this shirt. I had plenty in the tank to go at least 765 but I'll save that for Wednsday. I'd like to take it down to a two board on Wednsday so we'll see. Video to come later

On to 800!

[Travis Bell]

Video

[Keith]

You're an animal!!

Some VERY strong stuff in here! What's up with the volume for a 'bicep day', though??