3-24-14 – Laying on the Floor & Pressing Heavy Objects

Today I worked with the floor press. This is a somewhat difficult lift for me because it it hard to keep my back tight and generate a lot of force from not using my leg drive. This is the reason why I wanted to work with this lift. It forces me to keep the bar in a good position to successfully lift it. My warm ups felt heavier than they should have. The weight was still coming up fast but the bar felt very heavy in my hands. With each set I was making my wrist wraps tighter and tighter. This helped keep my wrists in a straight line, a great position to be in for a successful lift. I worked until I wasn’t able to go any heavier. The heavier the weight was the better I felt. I finished with 380 lbs and it was grinded out. Throughout all my sets I focused on keeping a tight upper back and exploding off my chest. My accessories were done in a circuit to help with time. It was a great day under the bar.


Floor Press
Warm Ups
2 x 10 - 45
3 x 5 - 135, 135, 175
3 x 3 - 225, 265
Working Sets
7 x 1 - 285, 305, 325, 335, 345, 365, 380
Down Set
325 x 5
Tricep Pushdowns w/ Rope 4 x 12 - 80
Lat Pull Downs 4 x 10 - 180
Dumbbell Side Raises 2 x 20 - 15
Band Face Pulls 3 x 20 - orange band
Hammer Curls 3 x 12 - 30