Westside Barbell Bencher

[Mudge]

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!

 

[Travis Bell]

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

 

[Travis Bell]

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

 

[DLDave]

Strong raw benching with those bands, impressive!

 

[Travis Bell]

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

 

[Travis Bell]

Strong raw benching with those bands, impressive!

Thanks Dave!

Enjoy the video

YouTube Video

 

[Raz]

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

 

[Travis Bell]

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.....

 

[Travis Bell]

YouTube Video

 

[Seanp156]

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

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."

 

[Travis Bell]

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

 

[Raz]

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

 

[Travis Bell]

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

 

[Raz]

'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

 

[Travis Bell]

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.

 

[PeteTheGreek]

If they're stronger than you, they must be on the gas, right?

 

[Travis Bell]

LOL Yeah I do get that quite often

 

[Travis Bell]

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?

 

[Travis Bell]

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

 

[Travis Bell]

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

 

[Travis Bell]

YouTube Video

 

[Travis Bell]

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.

 

[Travis Bell]

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.

 

[Travis Bell]

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

 

[Travis Bell]

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.....

 

[Travis Bell]

YouTube Video

 

[PeteTheGreek]

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.

 

[Travis Bell]

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

 

[DLDave]

For anyone who thinks all wraps are created equal, you haven't tried the APT Convict Pro's.

Granted, I've not tried many wrist wraps (old Inzers, Black Mambas, and Convicts), but I can't imagine anything providing much more support than the Convicts. I'd like to give these a try in the knee wraps but think they'll be too much.

Are you doing the Lexen meet in October, or something else?

 

[Travis Bell]

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.