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Westside Barbell Bencher
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06-02-2008, 12:35 PM
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#1 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Westside Barbell Bencher
I'll try and keep a log updated here so you guys have a general idea what I do for my work. At the very least I'll make sure to post my ME work. For those that don't know me, I'm a 23 year old powerlifter out of Westside Barbell in Ohio. Since school is out now, I'm back home in Michigan which kinda sucks but you do what you've gotta do. I've been powerlifting since I was 20. Current best raw bench in the gym is 520 and shirted bench is 725.
Back and shoulders Bent Over Barbell Rows 135x15 225x10 275x8 275x8 315x6 - lousy knurling made it hard to hold on to Rack Pulls - mid shin 315x5 405x5 495x5 585x3 - kept slipping in my hands. these bars suck balls!! 545x3 Dumbbell Rows 85sx10 100x10 125sx10 125sx10 - still fairly easy. I haven't done these in awhile, need to add them in more H-rolls 45sx10 50sx10 50sx10 50sx10 PecDeck 90lbsx12x4 - rehab to get the blood movin. Today I decided to make more of a rowing day and then thursday or Friday will be more of a lat day. Just gotta keep changing things up. Looks like this week I'll be benching on Sunday instead of Friday which is cool. It'll be a fun day |
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06-02-2008, 03:42 PM
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#2 |
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Registered User
Join Date: Jan 2008
Location: Columbus, OH
Posts: 418
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Any plans to compete this year? Lexen has an IPA meet in October at the Marriott, which should give you time to get ready at Westside once you're back in town. Not sure what the turnout will be considering it's only 2 months after the big Pro-Am, but I think they're doing it over 2 days.
And hopefully the rest of the guys here keep an eye on this log. Not often that you'll see a detailed log from a Westsider, and Travis has insane bench strength and very good all around strength. |
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06-02-2008, 03:46 PM
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#3 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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I'm guest benching at the IPA ProAm in august and then actually do plan on competing at the Lexen meet. I'll peak for the ProAm and then I'll have to think about how I treat the Lexen meet. Sometimes I don't back off my training at all in an attempt to peak, I just treat it as another training day. I guess it'll depend on how I do at the pro am
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06-03-2008, 02:51 PM
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#4 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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DE Bench
barx12 135x12 added mini bands (+90lbs) 135(+90lbs)x3 185(+90lbs)x3 - thumb length from the smooth 185(+90lbs)x3 205(+90lbs)x3 205(+90lbs)x3 225(+90lbs)x3 - pinkie on the ring 225(+90lbs)x3 225(+90lbs)x3 225(+90lbs)x3 225x25 225x23 - both sets straight weight, no bands Tate Presses with dumbbells 65sx12 80sx10 90sx10 95sx10 Single Arm Panora Pressdowns 80x12 90x10 100x10 110x10 Straight Bar Pressdowns 120x20 150x15 180x15 200x15 Done. I was fried. I was also handing off to a buddy who was doing shirt work in between sets so it started to wear me out quickly. I was really happy with the speed on my speed sets. For those that have never seen my speed, just do a search for me on youtube for DE bench and you'll find a couple vids. |
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06-03-2008, 03:11 PM
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#5 |
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Registered User
Join Date: Jan 2008
Location: Columbus, OH
Posts: 418
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Are you looping the mini under the bench or connecting it some other way?
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06-03-2008, 03:17 PM
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#6 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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they are one mini band on each side, doubled up and held down by a 200lb dumbbell on each side
the dumbbell is overkill but we just leave them next to the power rack so we can use the majority of our band set ups without having to pull different dumbbells back there |
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06-03-2008, 03:19 PM
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#7 |
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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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06-05-2008, 03:55 PM
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#8 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Yesterday was an off day
Today was a bunch of bicep crap and chest rehab stuff. Just getting the blood moving so I'm ready for tomorrow. |
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06-06-2008, 08:36 PM
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#9 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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ME Bench
barx15 135x10 added 200lbs chain barx3 135x3 225x2 275x1 added Phenom 315x1 - 1brd - little difficult to touch as I pulled the sleeves down a little today 405x1 - 1brd - bingo 495x1 - 1brd 585x1 - 1brd 635x1 - 1brd PR - smooth as gravey. haha a very nice clean rep, I was really happy with this one. Now the total chain weight was 200lbs, but some of it was laying on the ground at lockout so we'll call it 150lbs - which puts me right about 785 which is exactly where I wanted to be this week. I'm making better progress than I expected!! 4brd - haha just for you Ryan. I wanted to go straight weight but my partner wanted to keep the chains on there 315 (+150)x1 405(+150)x1 495(+150)x1 525(+150)x1 PR 545(+150)x0 - misgrooved it. The chain began to lay down in a weird fashion and helicoptered the bar a little. I made it a day here on the 4brd. Extensions off Pins 185x12 225x8 245x8 275x6 - ok, so exhaustion may have been setting in about now. It was 80 degrees out and 90% humidity. Needless to say we were continually wiping off the bench haha. I sweat like a hog Cambered Bar pressdowns 80lbsx15x4 - just to kinda relax the tri's a little. Done! I am really comming along in this shirt. Depending on how I feel, I may take a raw week next week. I've been heaving around some pretty heavy weight (for me haha) and usually after more than 3 weeks my wrists and elbows start to whine a little, so I go raw for a week and then I"m good to drop the hammer again. If I feel good though I'd like to go straight weight off my chest again and see what I could do. Video to come |
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06-06-2008, 08:57 PM
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#10 | |
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Registered User
Join Date: Dec 2006
Posts: 653
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Quote:
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Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html
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I'm still trying to hydrate|
06-06-2008, 09:00 PM
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#11 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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haha yeah it was a hot one today wasn't it?
If I were to bench 800 this year at 242, currently that'd put me in the top three or two. I can't remember. I'm just biding my time. I am always getting stronger and I'll be on top when the time is right. I'm working on the video, I'll post it here and in the training section when I'm done |
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AtLargeNutrition - Support the company that supports strength!
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06-06-2008, 09:55 PM
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#12 |
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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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06-07-2008, 04:34 AM
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#13 |
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Registered User
Join Date: Dec 2006
Posts: 653
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Totaly flawless. I also love it when hot chicks hold boards. WHat's the name of the artist/song playing?
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Gear Whore Training Log: http://www.ironmagazineforums.com/on...ining-log.html
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06-07-2008, 07:55 AM
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#14 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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that would be "Snap Your Fingers" by Demon Hunter
haha Kathy has been training with us for awhile, she'll actually probably squat in the 500's her first meet, bench around 275 and pull in the 300's. Very very strong girl |
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AtLargeNutrition - Support the company that supports strength!
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06-08-2008, 12:05 PM
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#15 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Back and Shoulders
Lat Pulldowns 150x15 180x12 200x10 230x10 250x10 270x10 Dual Pulley Pulldowns 155x12 165x12 185x12 200x12 H-Rolls 45x10 55x10 55x10 60x10 - PR - for my boy Rob Pec Deck 90x15x4 DB Bench 65sx15x4 Tricep Rope Pressdowns 80x30x2 Done. Stinkin heat. Hard to keep properly hydrated in this weather. haha the bench shirt went right in the washer yesterday after the bench session. Training session went well though. My shoulders are really getting strong which is good because they need to be able to handle the abuse I give them. I'm going to heat up my wrists and see if I can stay good for next week. I'm sure I'll be all set. |
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06-08-2008, 02:05 PM
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#16 |
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THE FRIDGE
Join Date: Apr 2008
Location: the underground, TX
Posts: 275
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look you big bastard..in this texas heat we carry around a gallon jug of water adn it's just enough to last us big boys through a workout. Maybe you should consider that too!
your workouts are sick as hell.. sweet jesus you move that heavy stuff like it's 135. |
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PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!
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06-08-2008, 06:48 PM
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#17 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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yeah I think you're right. its not so much the heat I guess, its only around 80+ but the humidity is so bad you could just take a drink outta the air! so you can imagine I sweat like a hog. Lost lots of water. I'll take a gallon jug in tomorrow with me.
Thanks for the props bud, you need to get some vids up yourself! |
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AtLargeNutrition - Support the company that supports strength!
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06-09-2008, 02:19 PM
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#18 |
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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 - Mike made me pause these again today off the floor 135x15 225x10 225x10 275x8 275x8 One Arm Dumbbell Rows 90x10 115x10 125x10 145x8 160x8 - gonna be feelin this one in the morning. Close Grip Cable Rows 150x12 200x10 240x10 260x10 260x10 H-Rolls 40x10x4 - had to go a little lighter today, my rear delts were still a little tender after last Saturday haha Dumbbell Bench 50x20x2 Done. Great workout. Really ramping up the intensity lately which I feel is really going to push me past the 800 mark. took my gallon jug in today as suggested by Ryan haha. Much better hydration |
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06-10-2008, 07:35 PM
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#19 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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DE Bench
barx15 135x10 added 150lbs chain 135x3 185x3- thumb length from the smooth 185x3 185x3 185x3 225x3 - pinkie on the ring 225x3 225x3 225x3 225x25 - thumb length from the smooth 225x17 haha gettin tired here Floor Press 225x8 - thumb length 275x8 275x8 315x8 Panora Pressdowns 80x10 100x10 130x10 130x10 Done. The temp was down today but I swear I looked like I wore my clothes and took a shower haha!Ah well, just makes me push harder!! Speed was freakin awesome today. Mike and I kept the pace up, by the time we were doing floor presses we'd only just hit the 35min mark. Not bad. Lookin forward to getting in the shirt this week! |
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06-13-2008, 10:52 PM
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#20 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Lats and Shoulders
Pulldowns to the front - wide grip 150x15 200x10 220x10 230x10 240x10 Pullovers 180x10 230x10 230x10 230x10 Dual Pulley Pulldowns to the front 185x12 210x10 225x10 225x10 H-Rolls 40x10 50x10 55x10 55x10 Reverse Pec Deck 70x10 100x10 110x10 130x10 130x10 Pec Deck 130x15x4 Shrugs 225x10 405x10x3 Done. Wanted to save the rear delts just a little so I'm fresh for tomorrow. I'm feelin like a big bench.... |
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06-15-2008, 06:35 PM
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#21 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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ME Bench
barx15 135x12 225x10 315x3 405x1 added Phenom 500x1 - 2brd 585x1 - 2brd 675x1 - 1brd - Freaking awful rep. I knew it was going to be a bad day right here. Sloppy, no pop and slow as crap 675x1 - 1brd 675x1 - 1brd 675x1 - 1brd - finally a halfway decent rep, but I think my body is just tired of being in the shirt right now. I'll either take a week off of the shirt or go heavy doubles next week. 3brd Reverse Green Bands 315x5 405x5 500x3 585x1 635x1 655x0 - totally gassed here. I was tired and getting a little angry Reverse Band JM Presses 225x8 275x8 275x8 275x18 - Mike did 12 the previous set so I had to show him how it was done.....then he did 20!! Done. Well the shirt work was no good. Least I got my volume in haha! What I did was try some different form stuff today, part of which included keeping my head down. Baaaad idea. Totally jacked me up. Then I tried to keep my lighter sets on the boards, even though I could touch 585, another big mistake. I shoulda just touched it to my chest. Dumb Dumb Dumb!!!! Oh well, thats how we learn right? I probably will try and do some heavy doubles touching the chest next week and see if that helps. I have video of the 3brd set and some of the Reverse JM presses |
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06-15-2008, 09:26 PM
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#22 |
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Let Me See Yo Grill
Elite Member
Join Date: May 2002
Location: Colorado
Posts: 5,123
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Major poundage your putting up, when's the ProAm comp you plan on doing?
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06-15-2008, 10:07 PM
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#23 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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August 18 I believe, not totally sure on the exact date . I'll have to look at my form
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AtLargeNutrition - Support the company that supports strength!
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06-16-2008, 03:52 PM
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#24 |
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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 135x15 225x10 275x8 275x8 275x8 One Arm Dumbbell Rows 100x10 125x8 135x8 150x8 170x8 Upright Chest Supported Close Grip Rows 270x10 360x10 450x10 450x10 H-Rolls 55x10 55x10 55x10 60x10 Dumbbell Bench 70x15 70x15 Done! Good workout. My work schedule switched to where I'll be working every other Saturday so we just decided to start benching on Tuesday. Since I had such an awful workout in the shirt last week, I'm getting back in the shirt this week and doing some doubles. If this week goes well, I'll deload next week. Otherwise I'm going to keep at it til I have a good week. I'll work on uploading the video of my 3brd and JM presses this evening __________________ |
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06-18-2008, 05:18 PM
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#25 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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E Bench (switched because of work schedule)
barx12 135x5 135x3 225x3 315x3 Put Mike's shirt on to loosen it up 405x1 - not even close to touching 495x1 - not even a 2brd. Man this shirt is tight on me!!! Its a Metal Pro Bencher 56 switched to my Phenom 495x2 - 1brd (for rest of sets) 545x2 585x2 635x2 - good set, but heavy haha. Floor Press 135x10 225x6 315x6 365x6 405x6 Done. My forearm was killin me by the time I was done in the shirt. I'll ice it when I get home. No big deal. Happens every now and then. Today was a MUCH better shirt day for me. Groove was nice, pop was great out of the shirt, speed and lockout was very good. I've got video of the 585, but the memory card was full on the 635 and I didn't know it. Needed to delete some of the crap from last session. I noticed it after I was done, but was much too tired to do the 635 again haha. Kept the volume down a little today in an effort to make sure I didn't over do it since I just did heavy bench 3 days ago. Haven't decided what I'm going to do for next week, I need to sit down and think about it |
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06-18-2008, 05:22 PM
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#26 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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DE Squat
barx5 135x8 225x8 315x5 added 200lbs chain 315x3x8 RDL 135x6 225x6 315x6 405x6 - all sets were done with all of our chain draped over the bar, but I have no clue how much it weighed. My guess around 100lbs or so Felt good doin DE squats again. I like the speed. The RDLs were done off a 4in box and were a KILLER. My boy Mike worked up to 495 plus chains for 4 I think. He's got a herniated disk right now that is screwing him up because of some numbness in his right leg. haha still trainin through it though. Surgery is comming soon though which means he'll be out of commission for a couple weeks. Anyways, it was a great workout. I'll be a little tender in the morning I can promise haha. |
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AtLargeNutrition - Support the company that supports strength!
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06-21-2008, 08:41 PM
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#27 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Lats and Shoulders
Wide Grip Pulldowns 160x15 200x10 230x10 260x8 260x8 Close Grip Pulldowns 180x8 220x8 240x8 240x8 Pullovers 180x10 230x10 230x10 230x10 Reverse Pec Deck 90x10 100x10 110x10 120x10 H-Rolls 45x10 50x10 55x10 60x10 65x10 - slowly but surely hehe DB Bench 70x15 70x15 70x15 Done. Great workout |
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AtLargeNutrition - Support the company that supports strength!
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06-21-2008, 08:42 PM
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#28 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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Little catch up on the log tonight guys. My bad
DE Bench barx10 added 90lbs bands 135x3 185x3 - thumb length from the smooth 185x3 185x3 185x3 205x3 - pinkie on the ring 205x3 205x3 205x3 255x20 255x20 JM Press 135x8 135x8 185x8 185x8 Tate Presses 65x10 75x10 75x10 Done. Pretty decent workout. I figured out what is causing my forearm pain. Its from stretching the wraps too tight on my wrists. I noticed it when I was pulling the first couple wrap arounds real tight. I'll go a little more loose the next while and it should go away. No big deal. I've got a video of the JM's with straight weight. I'll post it later on. _________________ |
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06-24-2008, 12:58 PM
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#29 |
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Westside Bencher
Join Date: Apr 2008
Location: United States
Posts: 188
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ME Bench barx1 |