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06-26-2008, 12:55 AM
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#31 |
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Dieting I swear!
Super Moderator
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Interesting that you seem to focus on pulldowns, where I only recently started doing them again (on bench day though). I'm more of a rower.
Your Tate presses are amazing, guess I should keep doing them! |
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06-29-2008, 02:18 PM
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#32 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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I have a pulldown day and a rowing day so I hit both equally. Rowing is good for the upper back and mid back, but not much hits the lower lats like pulldowns
DE Bench barx15 135x10 added reverse green bands 225x3 - thumb length from the smooth 275x3 275x3 315x3 315x3 - pinkie on the ring 365x3 365x3 365x3 Comp grip, straight weight 275x10 315x10 315x12 Panora Pressdowns 120x10 130x10 140x10 150x10 DB Bench 125x12x2 DB Rollbacks 55x10x4 Done. I did reverse bands for my speed work today because I wanted to take some stress off my wrists and pecs. It was a really nice change. next week I'll go back to regular band set up. I went ahead and lowered my rep out sets as well (as far as rep numbers) to kinda get my body back used to raw benching. Tuesday I'll do doubled monster mini's full range for a single and the week after I'll go straight weight to test my raw again and see where I'm at. After that my new shirt should be here
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07-01-2008, 04:07 PM
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#33 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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ME Bench
barx15 135x10 added monster mini's (+110) 135(+110)x1 225(+110)x1 315(+110)x1 405(+110)x1 415(+110)x1 445(+110)x0 - woulda been a PR, but just didn't have it today. No big deal. I met my previous PR so at least I haven't lost much raw strength Floor Press - straight weight 315x3 405x2 455x1 475x1 - kind of a grinder? Not sure why. Maybe I was tired from the first movement, I don't know. JM Press 135x8 155x8 155x8 155x8 Panora Pressdowns 180x10 200x10 200x10 220x10 Done. Ah, its great to be back to raw work. I do enjoy it. Never again will I go more than 3 weeks in my shirt. It just beats me up too much. I had great energy and felt very strong. I haven't decided what I'll do next week. I'm tempted to go straight weight, but not so confident I'll hit a PR. We will see
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07-01-2008, 05:08 PM
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#34 |
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Registered User
Join Date: Jan 2008
Location: Columbus, OH
Posts: 506
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Strong raw benching with those bands, impressive!
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07-02-2008, 08:17 PM
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#35 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Squat
Well the Grand Traverse County curl Champion was at it again today. I waited for 15min and he was still at it so I had to use the squat machine 225x10 315x10 405x10 500x8 585x8 675x6 Deadlift - Conventional 225x4 315x5 405x5 455x3 DB Bench 75x12x5 Done. In and out today
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07-02-2008, 08:18 PM
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#36 | ||||
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Quote:
Enjoy the video
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07-07-2008, 05:30 PM
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#37 |
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Registered User
Join Date: Feb 2006
Location: UK
Posts: 515
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Hey Travis,
Keep up the logging! It's great and the vids you post are keeping me motivated man to bust my bench press. Question, do you know the specific bands you use will using 'normal bands' be as effective and provide the same results? I went over to elitefts.com & I cannot purchase the bands bcoz it costs more to ship! )-: I got regular bands though, 3 different resistances but hell know's what they equate to weight. I tie a double knot round the bar and tie to db's or under my body and keep the band as tight as possible. I feel there is more resitance as the top of the lift but not significantly and I feel nothing else for the rest of the lift. Many Thanks, Please keep it up! Props Bro Raz
Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.
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07-08-2008, 04:35 PM
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#38 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Sure, normal bands are fine. Its more the fact that there is some form of resistance there, not necessairly how much
Glad you like the video's ME Bench barx12 135x10 225x8 315x1 405x1 455x1 500x1 - not my best 500lb rep ever 515x0 - lol this was by far the goofiest rep I've done to date. I dropped it down real nice and then started to stop it like right off my chest, and then touched. What an odd rep. Thought about taking it again, but figured I might just come back to it next week 405x6 405x7 - good reps, least I met my rep PR for 405 JM Presses 135x10 185x8 185x8 185x8 Panora Pressdowns 120x10 140x10x3 Done. Not too shabby of a workout. Forearms finally feel just about 100%. It took a little longer for them to heal this time given that I'm back in the shop 50hrs a week and you just kinda use your arms for twisting and turning stuff all day, not real conducive to healing tendionitis but its all good now. I've got video of the 500, 515 and the rep sets. I just laughed after the 515 set. Weird. I'll get it and more next time. Next week will be 2brd raw since that seems to be where I'm missing weights. Off the chest I'm great. In fact after I did my rep out sets I commented that I should have done them off a 2brd. Oh well. Hopefully tomorrow I won't have to deal with any curl jockey's in my way for the squat rack.....
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07-08-2008, 06:17 PM
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#39 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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AtLargeNutrition - Support the company that supports strength!
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07-08-2008, 09:08 PM
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#40 | |
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Myostatin Whore
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Quote:
 Couldn't you just kick him off it? At the very least you could leave it at, "This is a power rack, it's made for lifting heavy weight safely, unless you're going to curl more than I'm going to squat, please don't curl here." |
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07-09-2008, 07:10 PM
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#41 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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lol yeah I s'pose I could have done that
Squat Day 135x8 added purple bands 225x3 315x3 405x3 405x3 405x3 405x3 455x3 Rack Pulls 315x3 405x3 405x3 500x3 545x3 585x3 Reverse Pec Deck 90x10 100x10 110x10 120x10 DB Bench 75x12x4
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07-10-2008, 10:45 AM
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#42 |
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Registered User
Join Date: Feb 2006
Location: UK
Posts: 515
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Wow look how smooth you brought down the weight on your attempt. I notice a diffrence perhaps that's becuase you done some reverse band work ah well hope you nail the target next time.
What do you do for a general warm-up Travis? I know I'm good to do 5-10mins of cardio and I do mobility for the whole body, some stretching & activation work. I would just like to hear it from the horses mouth what a pro bencher may do before the actual workout. Thanks dude
Cow Pimp - If you don't train your legs you're a dumbfuck. I'm not going to elaborate on why. If it isn't obvious to you, then you deserve the marginal results that you get and hideously unbalanced/injury prone physique that you will build.
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07-10-2008, 12:22 PM
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#43 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Really all I do for warmup is what you see in the workout. If I feel really stiff for whatever reason I'll stretch out with some bands for 5 or 10min and throw some liniment on the shoulders and elbows but thats about it.
I like cardio almost as much as Built does hahaha
AtLargeNutrition - Support the company that supports strength!
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07-11-2008, 10:31 AM
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#44 |
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Registered User
Join Date: Feb 2006
Location: UK
Posts: 515
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'I like cardio almost as much as Built does hahaha'
HAHA yea cardio sucks probably because my gym is in a garage I feel the need to do a light cardio activity before I begin the workout. Core work? Do you do any? I'm guessing all the work you do is revolved around improving your bench hence the only reason for dl and sqaut is hormone release and perhaps balance/injury prevention. Do you feel much core work will carryover to your bench? I know westisders swear by it to push up their squat/dl. After my shitty bench my 2nd weakness is probably my core. Right lastly this is important, is there any (Drug-free) westsiders you can reference me to show how much they improved their bench? (obv you are not drug-free right?) and I'm guessing westsiders over 250+ lbs with over 500lb benches are users. I just need a realistic goal I suppose because most of the info I get off the internet are based on the users. In fact very lastly, thank you for enlightening me into what such a lovely exercise lat pull-DOWNS are. Seee I learnt a great deal from you already just by implementing these again. Most people in this industry will diss pull-downs and say go with pull ups. Pull-UPS are tremendous but I was stalling at around 5-7 reps and felt I couldn't get nothing else out of them instead of listening to people rant how piss poor the lat-pull is I gave them a go because you have them as a mainstay in your routine. (I dont have the lat station - I use my pulley machine with the rope attachment this stresses my lats fairly well I can now use them for high reps as my assistance work and just through doing these over 3 sessions I feel a difference in lat size already!!) I can only hope this exercise will carryover to my bench press and promote future gains. Lesson learnt - Never rule out a single exercise no matter what anybody says - try it, it works, KEEP IT!! Many thanks Travis  |
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07-11-2008, 02:40 PM
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#45 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Actually I've been drug free my entire life. I have just never really felt I had a good reason to use. At this point in time, its easier for me to just keep track of my diet and focus on my lifting rather than steroids.
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07-11-2008, 04:53 PM
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#46 |
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Registered User
Join Date: Dec 2006
Posts: 746
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If they're stronger than you, they must be on the gas, right?
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07-11-2008, 05:29 PM
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#47 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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LOL Yeah I do get that quite often
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07-11-2008, 10:50 PM
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#48 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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oh and in reference to your question about an example of how much a lifter raised their bench (since I am a drug free lifter) I began with a 360lb raw bench and 470 shirted bench. Now I have a 500+ raw bench and a 700+ shirted bench
I've been told ever since I got into this sport that I would never reach my potential without using. And every time I was told that I just said - watch me. Only you decide you own limitations. If you get it in your mind that since you don't use you'll never bench 500, well then guess what, you probably won't. But if you bust your butt day in and day out, eat like a freaking horse to the point of being sick and get some good coaching, the sky is the limit. I can bench whatever I want to, the only question is, how much do I want it?
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07-12-2008, 01:53 PM
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#49 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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DE Bench
barx12 135x10 added mini bands (+90) 135x3 - thumb length from the smooth 185x3 185x3 185x3 225x3 - pinkie on the ring 225x3 225x3 225x3 2brd - Straight Weight - Pinkie on the ring grip 315x6 365x6 405x6 - Just wanted to get a feel for these before I get to them on Tuesday. Felt very good, I've got alot left in the tank here Tate Presses 75sx8 85sx8 95sx8 105sx8 H-Rolls 45sx10 50sx10 55sx10 55sx10
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07-15-2008, 10:18 PM
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#50 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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ME Bench
I had a little different set up today because Mike had to go in for a exam to have a slightly herniated disk looked at. So I called another friend of mine and had him hand out to me. I got my new shirt in yesterday, but I'm thinking the sleeves are waaay too big so I may have to send it back. means I'll be wearing my old Phenom for the ProAm but no big deal. I think that shirt is good for at least 700 barx12 135x10 225x8 315x5 added 2brd 405x3 455x1 500x1 515x1 525x1 525x0 - wasn't satisfied with the first rep at this weight so I tried it again but couldn't get it Floor Press - Thumb length from the smooth 315x5 405x3 435x1 - just a nice quick rep DB Rollbacks 50x8 65x8 70x8 80x8 Done. Not a bad day. I've got video of some of the 2brd sets and the last floor press set. I'll put them up later
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07-15-2008, 10:19 PM
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#51 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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AtLargeNutrition - Support the company that supports strength!
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07-17-2008, 09:42 PM
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#52 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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DE Squat
barx3 135x3 225x3 315x3 405x3 455x3 500x3 500x3 500x3 All sets were done with straight weight off a parallel box. Conv Deadlift 315x3 405x3 500x3 500x3 Done. In and out in just under an hour but still a pretty good workout. I've gotten back to really enjoying squatting again.
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07-17-2008, 09:42 PM
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#53 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Back and Shoulders
Bent Over Barbell Rows 135x12 225x10 275x8 275x8 Close Grip Pulldowns 170x10 200x10 200x10 200x10 One Arm DB Rows 125x10x4 H-Rolls 50x10 60x10 60x10 60x10 DB Bench 65x12x2 Pec Deck 90x12x2 Done. Not a bad day. Heat was really bustin me today. Humidity was just ridiculous. Needless to say I was smellin a tad fresh by the time I got out LOL. On a side note, I think I'm going to get a power rack and bench and start getting set up at home. I'm tired of working with crap when I have plenty of space here at home to work with.
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07-19-2008, 04:52 PM
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#54 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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DE Bench - took a page from Vin's book and just used straight weight today
barx12 135x12 225x3 - thumb length from the smooth 245x3 245x3 275x3 - pinkie on the ring 275x3 315x3 315x3 2brd Comp Grip 315x10 315x10 - I'm trying to strengthen my 2brd press without going too heavy on DE day JM Press 135x10 185x8 185x8 185x8 Panora Pressdowns 150x10 150x10 150x10 150x10 Done. I liked the straight weight. It moved alot faster off the chest than I thought it would, but I definatly could tell a difference benching off the other bench at the gym. Its a little wider and much more firm so you get a better set up that way. The top end weight wasn't much different than when I use the bands but I did like the straight weight. Might do it next week as well. Tuesday I'm going to get in the shirt for probably my last heavy session (geared wise) before the ProAm. My new shirt was a little too big in the sleeves so I'm going to use my other Phenom. I'll probably use 635 for an opener and 675 for a second and shoot for 700. This week I'd like to take 635 and 675 full range and I'll save the 700 for the meet
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07-22-2008, 03:24 PM
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#55 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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ME Bench
barx12 135x8 225x3 315x1 405x1 added Phenom 495x almost touch 585x1 - comfortable touch 635x1 - good rep. I'll keep this as my opener 675x0 - missed bout halfway up. I touched too high but instead of over working myself and taking it over and over again (as I have a habit of doing) I decided to just let it slide. I'm still pretty confident in this weight. 3brd Raw 405x2 455x1 500x1 545x1 PR grinder too haha DB Press 125x10x3 - Just couldn't grind out a 4th set. I was really getting tired Tate Presses 65x8 80x8 95x8 105x8 Panora Pressdowns 80x10 100x10 130x10 130x10 Done. Not a bad pre meet workout but I am definatly looking forward to getting a properly sized Super Duper Phenom. I really liked the look of that shirt and think it'll serve me well in October. I've got video of some of the shirt sets, some of the 3brd sets and the Tate Press sets. Benching on a different bench today made a big difference. I felt real solid even though it was the first time in about 3 weeks that I'd had 675 in my hands. Thanks to APT (and theWicked!)though my wrists feel awesome! For anyone who thinks all wraps are created equal, you haven't tried the APT Convict Pro's. Some sweet wraps. I really feel that the more I bench on a proper bench my form will come back to me I'm getting my mojo back.....
AtLargeNutrition - Support the company that supports strength!
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07-22-2008, 03:56 PM
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#56 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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AtLargeNutrition - Support the company that supports strength!
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07-22-2008, 05:33 PM
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#57 |
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Registered User
Join Date: Dec 2006
Posts: 746
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675 with no side spotters in a commercial gym is not the thing to do. Be careful, man. Be careful. Last thing you need is a belly dump with no spotters, or worse yet, a face plant.
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07-22-2008, 05:39 PM
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#58 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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I had side spotters, they were just far enough back that they didn't make it into the video. I hate it when guys touch the bar and throw me off balance.
lol a face plant would definatly do me in
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07-22-2008, 06:36 PM
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#59 | |
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Registered User
Join Date: Jan 2008
Location: Columbus, OH
Posts: 506
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Quote:
Are you doing the Lexen meet in October, or something else? |
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07-22-2008, 07:13 PM
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#60 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Lexen meet.
As for the wraps, I'd encourage you to give them a try if you have the funds. they can provide a ton on your squat You just can't crank them down like you would the Inzers (nor do you need to) Don't try them close to a meet though or they will probably cause some depth problems.
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