Westside Bencher

[Travis Bell]

Im not sure what you mean?

the volume I do is to keep my biceps in somewhat proportion to my triceps to prevent an injury as a result of disproportion. Plus my girlfriend likes my arms and it helps fill out my bench shirt

To be honest I hate doing biceps, but the forearms play a huge role in benching in a shirt. The more control you have over the weight in bar placement the better the press is going to be

[Keith]

Im not sure what you mean?

the volume I do is to keep my biceps in somewhat proportion to my triceps to prevent an injury as a result of disproportion. Plus my girlfriend likes my arms and it helps fill out my bench shirt

To be honest I hate doing biceps, but the forearms play a huge role in benching in a shirt. The more control you have over the weight in bar placement the better the press is going to be

I've just never seen anyone besides a pro bodybuilder do 21 sets of biceps. That's all. But hey, if that's what works for you then keep at it.

[Travis Bell]

ah I gottcha. I cycle it. Like this week I just went in and puttered around

but actually for the most part my bi's are never sore

[Travis Bell]

Back and Shoulders

Chest Supported Rows

140x10
180x10
270x10
360x10

Bent Over Barbell Rows

225x10
225x10
275x8
315x8

Close Grip Rows

160x10
200x10
230x10
250x10

Standing Barbell Press

135x5
185x5
225x5
225x5

Face Pulls

110x10
120x10
150x10
160x10

Band Face Pulls

4 sets of 15 with mini bands

Done. Good workout. Back is feeling strong

[Travis Bell]

Back

Chest Supported Rows (different than the ones above)

2platesx12
3platesx10
4platesx10
5platesx10 - had to add straps for this set

Behind the neck Pulldowns

140x12
170x12
200x10
230x10

One Arm Dumbbell Rows

100x10x4

Shrugs

315x10
315x10
365x10
365x10 - no straps to help develop stronger hands for all sets

Pressdowns

80x12x4

Nice and easy day. Wanted to go ahead and do back today since I'm switching back over to benching on Wednsdays. This will give my back plenty of time to recover since I'll be using plenty of lats and upper back this upcomming Wed.

[Detard]

Nice back day dude.

[Travis Bell]

Bicep and Forearm

EZ Bar Curl

95x12
95x12
115x12
115x12

Hammer Curls

50sx8
60sx8
70sx8
75sx8

Single Arm Preacher Curls

45x12x4

Lat Bar Curls

120x12
150x12
160x12
180x12

Done. In and out workout. Still had to spot some of the lifters from school because they are still benching on Tuesdays. One is a shot thrower and they have meets on Saturday so he needs to do speed work on Friday

[Sidior]

Always impressive work in here.

I also want to say thank you for posting vids of you benching. I saw that you raised your head as you go to touch when raw and gave this a shot myself. It has helped a ton, I never thought to use it outside of equipped lifting.

[Travis Bell]

You bet bro! Glad you found something to help you in the vids. I find alot to critique myself in the vids and it helps me change stuff between sessions.

The head lifting was taught to me by Lou. For me it really helps me keep my elbows in tight all the way down.

[Travis Bell]

ME Bench

barx12
135x8
225x5
315x3
405x1
added Phenom
500x1 - 3brd
585x1 - 2brd
675x1 - 2brd
765x0 - 2brd - bout 2in from lockout
725x1 - 2brd - fast
755x1 - 2brd PR - faster. This was my best rep. For the second time in this new shirt, I'm still learning the new groove, but its going well. I think I'm going to do 2brd work again next week in the shirt, then take a week off. I think if I had gone for the 765 again after the 755, I'd have gotten it pretty easily but I called it a day since it was a decent PR. Part of my issues is re-conditioning my CNS to heavy weights once again. Great to be back at Westside though. Watched Greg hit 815 off a 1brd.

[Keith]

Monsterous benching, man. Congrats on the PR. Well deserved.

[Ben Moore]

Did you get it on video you big bastard???!!!

Nice work man!

[bigmoney]

HUGE 2b travis.....must be great to be back at westside!

[Travis Bell]

actually I had the camera there and everything....but totally spaced. I'll get it next week for sure

Thanks fellas!

[thewicked]

ME Bench

barx12
135x8
225x5
315x3
405x1
added Phenom
500x1 - 3brd
585x1 - 2brd
675x1 - 2brd
765x0 - 2brd - bout 2in from lockout
725x1 - 2brd - fast
755x1 - 2brd PR - faster. This was my best rep. For the second time in this new shirt, I'm still learning the new groove, but its going well. I think I'm going to do 2brd work again next week in the shirt, then take a week off. I think if I had gone for the 765 again after the 755, I'd have gotten it pretty easily but I called it a day since it was a decent PR. Part of my issues is re-conditioning my CNS to heavy weights once again. Great to be back at Westside though. Watched Greg hit 815 off a 1brd.

ADAPTING TO HEAVY WEIGHT ALRIGHT! LOL badass pressing big bell! NICE work! Give it some time..it'll all snap back in place and you'll be knocking on 800 for sure! Keep up the hard work MAN what an awesome log for sure!

[Travis Bell]

Thanks man! I'm really enjoying getting back into the shirted training. I've missed it

[Sidior]

Strong board work, that phenom seems to be treating you well.

[Travis Bell]

Yeah its a great shirt. I'm glad I didn't get it as jacked up as some do, but maybe when I get really good in this one and I need another I'll go a step further. But for now, this shirt is kicking butt.

Thanks for the compliments

[Lones Green]

755 in the shirt, first day. you're a badass, haha.

[Coke]

Wow dude, that's outstanding.

[Travis Bell]

DE Bench

barx12
135x12
added mini bands (+90 at the top)
135x3 - index on the smooth
185x3
185x3
205x3
225x3 - thumb length from the smooth
225x3
225x3
245x3 - pinkie on the ring
265x3
265x3

Speed Singles (Video below)

135 (+290) x 1 x 4

4brd work

405x8
500x6
500x6
500x6

Done. I had fun with the speed sets. I may start adding them in more often. A couple people asked for an example of the speed singles so I put the video up.

[Travis Bell]

Video

[jbrin0tk]

Is the (+290) you have under the Speed Singles the amount of weight resulting from the band tension? Also, I can see the doubled monster mini's, but is there another set of bands on there as well? It kind of looks as though there may be. Then again, when I think about it, there would have to be if the 290 number is band tension weight. Just curious, man. And those were, really, really fast. Wow. Good stuff, Travis!

[Travis Bell]

Those are actually doubled purple bands (+200) along with doubled mini bands (+90) and then the 135lbs of bar weight so total at the top is 425lbs. Keep in mind though it doesn't translate over to a straight weight bench press. My best bench with doubled purple bands came out to like 585lbs at the top haha and I obviously can't bench that straight weight. Thanks for the compliments man!

[jbrin0tk]

You're very welcome, man! I thought I saw some red bands in there (monster mini's) but I guess I was wrong. I also kinda thought I saw some purple ones, too, but I wasn't sure. But yeah, I did some benching with monster mini's a couple weeks ago and worked up to where there was 300lbs. at the top and I repped about 4 times....and I obviously can't do that either lol! It was weird because I was thinking, "this doesn't feel as hard or as heavy as it should." It was at that point that I realized that it doesn't translate into straight weight, haha!! Thanks for the clarification, Travis.