6 Weeks Out from XPC Finals @ The Arnold Classic
Last Friday was the final week in a 3-week speed wave I did for floor press. I liked doing floor press to give my back a break from arching on a bench and to get some more volume in on floor pressing, which has always been a week movement for me. I used 315lbs for my speed sets and finished with a fairly quick 325lbs; and this is the most I've done for that many sets of speed work.Floor Press is a great movement because if you put your legs out straight you can eliminate arch and leg drive, forcing you to utilize only your chest/shoulders/triceps to press.
A. ShouldeRok Swings - 3x12 each side
B. Floor Press - 7x3 w/ 315lbs, 1x3 w/ 325lbs
[youtube=https://www.youtube.com/watch?v=6p6f50w-PNg]
C. Seated Cable Row - 5x10
D. Med Ball Tricep Pushdown - 3x15
E1. Front Plate Raises - 3x10
E2. Band Pull-Aparts - 3x12
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