Question about floor presses

[musclebobbuffpants]

Hey bros, I want to start doing floor presses next week in place of reg. flat bench for a couple of weeks. If my 1RM bp is 325lbs, what should my max be on floor presses? I've never done them before, so of coarse I won't work up to a max my first time, but just so I have an idea of what I should be working with.

Thanks bros,

musclebobbuffpants

 

[Phreezer]

First off.. You may not want to drop bench in favor of floor presses... Floor presses are basicaly a Tri-cep exercise only.. I think Floor presses in addition to bench would be a nice touch....

No idea on what your max would be.. but I'd venture to guess it's somewhere around 50-100lbs above your flat bench max...

 

[Freddy]

Like Phreezer said, don't just do floor presses.

Also, there is no way to tell. However, most people that I've talked to have weaker floor presses. Seems to be about 10% weaker.

 

[musclebobbuffpants]

Next week, I'm going to start a ME, DE cycle for upper and lower body, changing my ME exercises every 2 wks, so I want to get an idea of what to start with on floor presses. I was thinking of going with flr prs for the 1st 2wks, then 4 board, then 3 board prs, then back to reg bench. Something of that nature.

I've almost got my routine worked out, as soon as I finish writing it out on paper, I'll post it for you guys to critique. That is, if you don't mind.

Thanks,

musclebobbuffpants

 

[musclebobbuffpants]

Some more questions.

Say on ME squat day I do my core excercise and then go on to do SLDL for 3-5 sets of 5 for my supplementary excercise. Do I go as heavy as I can as long as I still get all my reps, or do I pyramid up or do I cut the weight back to a certain % doing them only for hypertrophy?

What about DE? Say for DE bench I do 10 sets of 3 on bench, then after that I do pin presses for 2 sets of 5. Do I do those as heavy as possible, so long as I'm getting all my reps and sets?

Are Pin presses and board presses to be done with close grip?

musclebobbuffpants

 

[AnimalMass]

Some more questions.

Say on ME squat day I do my core excercise and then go on to do SLDL for 3-5 sets of 5 for my supplementary excercise. Do I go as heavy as I can as long as I still get all my reps, or do I pyramid up or do I cut the weight back to a certain % doing them only for hypertrophy?

What about DE? Say for DE bench I do 10 sets of 3 on bench, then after that I do pin presses for 2 sets of 5. Do I do those as heavy as possible, so long as I'm getting all my reps and sets?

Are Pin presses and board presses to be done with close grip?

musclebobbuffpants

Your floor press will almost for sure be lower than your bench press because it in essence becomes a static movement, witht he eccentric/ concentric chain broken, like in a box squat. I think Freddy's guidlines of about a 10% loss would be about right.

As for the supplemental work on ME day, keep it heavy. SLDLs are fine, but I would even occasionally go up to a max on these or at least a 3rm. It's not so much about sets and reps - that's more for the accessory work. When I'm loaiding for a meet I will do 2 ME movements on ME day - and then no supplemental work. ie. - I may do SSB box squats, and then SSB close stance goodmornings for a 1-3rm. (or maybe a couple heavy sets of 5.)

The most important thing is that you do glute hams like they are going out of style, as well as reverse hypers and HEAVY abs.

Don't do heavy pressing movements on DE day (just a hint to help you) - keep your supplemental and accessory work to extension oriented exercises on DE day, and heavy high boards and pin presses on ME day after your main exercise.

And do everything close gripped for now until your triceps are strong as hell. After your supplemental movement on ME day, do 2 sets of 5 on the incline press with an untra wide grip (and elbows out) to keep your pecs healthy.

Also, you will utilize 3 different grips on your DE work.

Also, get bands if you don't have them.

AM