Max Effort Upper: Floor Press vs Chains [PR]

After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.

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

Sunday's max effort work ended up taking place early in the morning at 7am. A few of us ended up having some afternoon plans, so we just made due with what we could so everyone could get some training in and have the rest of their day free. My floor press seems to be in an amazing spot right now, and this one definitely one of my indicator lifts, so I'm very pleased. I actually felt like I had a bit more left in me on the floor press, which is excellent news of things to come. Some moderate accessory work and we were out.

Items Used in this Training Session Sabertooth Bar Chains Monster Mini Band Mini Band

Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15

A1) Floor Press vs 2 Chains Per Side 55x10 55x5 - add chains 105x5 145x5 175x5 195x3 215x3 230x3 245x3 - PR 225x2x4

B1) Close Grip Floor Press vs 2 Chains Per Side 195x3x6 210x5 - PR

C1) Incline Cross Body Tricep Extensions 4x10 per arm

D1) Close Grip Push Ups vs Monster Mini Band 4 sets, max reps

E1) Band Pressdowns 150 total reps E2) Rear Delt Raises 100 total reps