Training February 1, 2015


I woke up feeling good today. I can tell that I trained yesterday but I’m not sore and feel pretty strong. We are going to run a few months of three week waves of bench press type movements (touching a shirted bench press every 3rd week). The waves will include dumbbell work, floor press (both barbell and dumbbell), raw barbell bench and shirted barbell bench. Most heavy bench days will consist of two pressing movements and on some days the regular bench work will be pre-exhausted with dumbbell work or floor press. As for today here is what I did….



Stationary bike (3 minutes), Indian club swings, band pull aparts, reverse grip dumbbell press


Floor press – barbell

Bar for a few

135 for 2 sets of 5 reps

225 for 1 set of 5 reps

315 for 1 set of 5 reps

365 for 1 set of 3 reps

Put on Todd Brock’s custom bench press shirt mimicker

405 for 1 set of 3 reps


Dumbbell press – flat

70’s for 8 reps

110’s for 8 reps

130’s for 8 reps


Standing military press with EliteFTS angle bar


95 for 10 reps

135 for 3 sets of 10 reps

Strapped lat pull downs

100 for 10 sets of 10 reps



I was really pleased with today’s session. My short term goal for the floor press is 405 for a single. I don’t think I’m far off from that.


I used the Spud Strap for the lat pull downs. I put my arms through the loops and put the strap about an inch above my above my elbow (between elbow and shoulder) and used my rear delts and upper back to move the weight. This really worked well at keeping the movement strict and taking the biceps out.