Max Effort Upper: Wide Grip Swiss Bar Floor Press [PR]

After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.

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

This particular Saturday was a training day that I had to get in with the fiancee only. It was a really good training session, and I hit a pretty big PR on the floor press with the Swiss Bar. I'm someone that benefits a lot from my floor press work, since it's nearly a full range of motion press without the leg drive. Perks of having T-Rex arms I guess.

A post shared by Brandon Smitley, MS CSCS USAW (@bsmitley) on Jan 14, 2018 at 7:28am PST

Items Used in this Training Session Swiss Bar Chains Mini Bands

Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each

A1) Wide Grip Swiss Bar Floor Press 45x10 95x8 135x5 185x5 215x3 245x3 265x1 280x1 - PR 290x1 - PR 260x2x2

B1) Close Grip Pin (#35) Floor Press vs 4.5 Chains Per Side 45x8 95x8 115x8 135x8 155x7 - PR

C1) Neutral Grip DB Floor Press 95's x4x12

D1) DB JM Press 4x10

E1) Band Pressdowns 100 total reps E2) Band Rear Delt Flys 100 total reps