The @cpottsy Doesn’t Give a Fuck About Floor Pressing 315 lbs for 3
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As we finish our last upper body day in the 3rd week of our current 4 week block, #bendbadboy Chad is smashing PRs on all of his lifts. He thought that he’d never see 315 on the bar again for an upper body lift before he started training this way. This 3 RM Floor Press came after hitting a PR 4 (almost 5 RM, missed from starting to slide off the bench) RM in bench press at 300 lbs and having just hit a PR set of 3 at 305 on this movement. Excited to see how things turn out when when we test our 1 RM’s next week! * * *
We use floor press as a building/accessory movement to improve our general upper body strength, our bench press and our other horizontal pressing movements. For the first 2 months of this 3 month cycle we did very little bench pressing and instead focused on other movements that would eventually build up the bench press such as dips, various arm extensions using barbells and dumbbells, overhead pressing, rows, pull ups and chin ups, band work and this movement, floor pressing with chains or just straight weight. Normally we would do them as a top set style piece, after our main focus for the workout, where we hit a weight for 6-8 reps (for hypertrophy + strength building) then do a drop set at 85-90% of our main set for as many reps as possible. We incrementally add small amounts of weight, at a high frequency each week (5 lbs each session, 3x per week) which tends to add up very quickly by the end of a month.
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