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Phyde2
02-09-2012, 04:05 PM
Hey guys i was wondering your opinions on Kroc's 16 week bench program. He says in the article ( link at bottom) clients have increased strength by up to 50lbs using this. Here is the basic progression he outlines.


Week 1: 5x10x60% (5 sets of 10 reps @ 60%)
Week 2: 5x8x65%
Week 3: 5x5x70%
Week 4: 5x3x75%
Week 5: 5x10x60%
Week 6: 5x8x70%
Week 7: 5x5x75%
Week 8: 5x3x80%
Week 9: 5x10x60%
Week 10: 4x8x75%
Week 11: 4x5x80%
Week 12: 4x3x85%
Week 13: 5x10x60%
Week 14: 3x8x80%
Week 15: 3x5x85%
Week 16: 3x3x90%


It looks all well and good and a solid wave progression. Anyone tried it?

Link : http://www.t-nation.com/free_online_article/most_recent/big_bench_program_for_strength_and_size

ScottYard
02-09-2012, 05:00 PM
Whats an off season?

Phyde2
02-09-2012, 05:14 PM
Sorry I should have clarified. I will be competing at Collegiate Nationals in October so I am about 6 months out from that and I am looking for a good bench program to use until my peak.

ScottYard
02-09-2012, 05:20 PM
I was joking lol

Phyde2
02-09-2012, 05:22 PM
Oh haha sorry still new here an I didn't want to be "that guy"

mastermonster
02-11-2012, 07:53 PM
Best way to find out is to invest 16 weeks and give it a good run. Just on a quick glance it looks feasable. Kroc should sure know his stuff. There are several well proven programs that will work. The main key is to commit to it and run it through, then evaluate if it did what you want it to do. If it does, stay with it. If not just try something else. Good luck!