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I am currently two months into offseason training, with my goals being, build work capacity, increase strength & build muscle. I am using a 4 day weight training split along with 2 conditioning and mobility sessions and 1 day to just kick back and chill.
My most recent training day was a Max Effort Floor Press day. My goal for that day is to work up to a heavy floor press for a double for strength. I then took a few sets to build upper body volume (work capacity) and work some speed into my floor press. I used chainzz to help remind me to finish fast and drive during my entire set. If you hit the cruse control while using chainzzz they will come back and staple you. After my floor presses I worked on exercises that helped build muscle size in the chest, triceps, shoulders and back, for pressing.
Here is an inside look at my day.
1a. Work up to a Heavy 2 repetition Max on Floor Press
2a. Floor Press vs. 2 Chainzzz 5×5 @65%
3a. DB Incline Press 3×20
4a. Tbar Row 3×10-12
5a. Weighted Dips 3xMax Reps
5b. Banded Lat Pull Down 3×10-12
6a. Dead Stop Skull Crushers 3×10-12
6b. Shoulder Flys 3×10-12
Thanks for listening and if you have any questions please let your Bearded Bub know. Have some fun and go get bumpy!