Max Effort Upper: Floor Press vs Chains [PR]

While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Sunday's training after being at Elitefts was a raw session with the floor press. I managed to hit a nice 10 pound PR, and it was an all out grind on that third rep. To see that I'm still making some raw progress going into the meet is excellent. I'm over half way, and I'm trying to pull out all my tricks to keep hammering away at my bench. This was a super early day of training at 7am again so that I could spend the day with Adrian. Well worth it.

Items Used in this Training Session Sabertooth Bar Chains Mini Band

Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15

A1) Floor Press vs 2 Chains Per Side 55x10 55x5 - add chains 105x5 145x5 175x3 195x3 215x3 235x3 255x3 - PR 235x2x3

B1) Close Grip Floor Press vs 2 Chains Per Side 185x6 195x2x6 210x6 - PR

C1) Rolling Tricep Extensions 4x10

D1) Overhead Band Tricep Extensions 2x50 D2) Band Face Pulls 2x50

E1) Bench Dips 3x20 E2) Band Pull Aparts 3x25