10-13-14 – Floor Press w/ Fat Grips & Chains

It’s nice training with the place to myself sometimes. It allows for a peaceful session where my mind is focused on the task at hand. My bench has been lacking lately so I decided to make it more difficult by eliminating leg drive, using a fatter grip while making the weight heavier off my chest. Using the fat grips makes the lift more difficult for me, especially since I have baby hands. Having the chains on the bar makes me have to use as much force as I can because the bar increases in weight as each link comes off the ground.

Early on in my session, the weight was feeling heavier than expected. I was worried that I wasn’t going to go as heavy as I had planned. The crazy thing is that as I added more weight on the bar, the more comfortable I felt. I ended up doing¬† a lot of working sets because each set went better than expected. I finally topped off at 345 lbs and it was a grinder. I finished the session with the necessary accessories to make my bench strong(er).


Max Effort, Upper Body
Floor Press w/ Fat Grips & 50 lbs of chains
Warm Ups
bar 2 x 8
135 x 5
175 x 5
205 x 3
225 x 3
245 x 2
Working Sets
275 x 1
285 x 1
295 x 1
305 x 1
315 x 1
325 x 1
335 x 1
345 x 1
Down Set
275 x 6
Dumbbell Bench Press
3 x 12 - 85
x 20 - 85 w/ Sling Shot because on shoulder pain
Standing Lat Pulldowns w/ V-Bar
5 x 10 - 100
Band Spreads
5 x 25 - red band
*super set
Dumbbell Tricep Extensions
4 x 12 - 35
Band Tricep Pushdowns
x 15 - grey band
x 23 - orange band
Hammer Curls
3 x 12 - 30
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