6-9-14 – Matt Kroc’s Bench Program

Today is week three of starting Matt Kroc’s Bench program, and so far I feel like the rep work that this program has, has increased my bench technique. The more time under tension has allowed me to make every rep a perfect rep. My accessories are definitely high volume and I have also incorporated incline bench right after flat bench. I use the pyramid method on inline to switch it up from just sticking with the same weight. Another thing that I have changed in my training is doing a superset of arms in the middle of my training session. This is something that I haven’t done in a while, and thought that I should incorporate it into my bench training. Also, because I lack arm size and they are something that I definitely need to work on.

Bench Press
Warm Ups
Bar 2 x 5
95 x 5
135 x 5
145 x 5
Working Sets
5 x 5 - 155
Incline Bench Press
95 x 12
105 x 10
135 x 8
155 x 6
165 x 4
170 x 4
Dumbbell Bench Press
4 x 15 - 50
*Super Set*
Bench Dips 3 x 15
Hammer Curls 3 x 12
Flat Bench Dumbbell Flies
2 x 12 - 35
*Super Set*
Standing Rope Crunch 2 x 15
Ab Wheel 2 x failure