6-9-14 – Matt Kroc’s Bench Program
Posted in Ozzy Capetillo Training Log
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 |