I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.
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Sunday I was back to some bench training, going with a close grip floor press. These weeks have done a lot for building my bench press as they are a variant of the movement I hit the week prior. My floor press is doing so well, that even my close grip is improving. I really hammered my triceps and lockout work. The Spoto Presses against the chains was an awesome supplemental movement as it forced me to stay tight right above the chest, but also driving through my sticking point which has been a bit above where I was pausing the rep. The rest of the work was some fluff and buff to help build some muscle and I was out. The weather was way better than Saturday, so getting this session in and finished was much easier. More steps forward.
[youtube=https://www.youtube.com/watch?v=XRZVphDdhwc]
Items Used in this Training Session
Chains
EZ Loaders
Light Bands
Warm Up
DB Bench Press - 55's x3x15
Mini Band Face Pulls - 100 total reps
Cable Side Bends - 3x15/side
A1) Close Grip Floor Press
45x10
95x5
135x3
185x3
205x3
225x3
245x3
265x3 - PR
275x3 - PR
235x9 - PR
205x15 - PR
B1) Spoto Press vs Chains
135x10
135x10 - add 2 chains per side
135x10 - add 2 chains per side
155x10
175x10
C1) Banded DB Bench Press
3x20
D1) Overhead Chain Tricep Extension
4x15
E1) Reverse Hyper Rows
5x15 per arm
F1) Band Curls
3 sets of near failure
also thank you for always providing video of your training sessions. yours is the first log i check when looking at elitefts athlete logs.
Thanks for the support and the kind words!
The floor press is going to vary from person to person due to each person's biomechanics. No one person is the same. Lifters with shorter arms are going to get a bigger range of motion, compared to a lifter with longer arms. So it really depends. A floor press for me (competition grip) is almost a full range of motion because my upper body is so thick and arms are so short. The bar is literally less than an inch away from my chest. My training partners are bout 2-4 inches away. However, what makes the floor press tough is that it breaks up the concentric-eccentric chain like a box squat and removes the leg drive, so it's strictly just the upper body doing the work. For most, it will be more triceps than anything else, but I've yet to see someone improve their floor press and it not transfer over. Hope that helps!