6-3-14 Starting Matt Kroc’s Bench Program

I have decided to switch up my training for benching, and instead of using weeks 5, 3 and as many, I decided to use Matt Kroc’s bench program. This program involves higher rep work with lower weight. In my opinion this will help me improve in my bench because of the more time under tension there is. I am still keeping my back tight and still using leg drive, the only difference is I do not have as big of an arch in my back. As far as accessories go, I’ve changed it up a bit. I am doing more dumbbell rep work, and have also started doing flies again at the end of my workout. The first two weeks, of this program have gone well and I plan to continue this program and finish the whole 16 weeks.

Bench Press
Warm Ups
3 x 5 - 45, 95, 135
Working Sets
5 x 8 - 145
Incline Bench Press
4 x 12 - 95
Dumbbell Flat Bench
2 x 10 - 50
2 x 8 - 75
Down Set
1 x 12 - 45
*Super Set *
Tricep Pushdowns & Incline Dumbbell Curls
*Super Set*
Dips w/ chains - 3 x 12
Seated Hammer Curls 3 x 8-10 - 30 lbs
Incline Flies
4 x 12 - 30
Rope Crunch 3 x 15 - 40
Hanging Abs 2x failure