A Week of Training with Kroc

TAGS: week, splits, matt kroczaleski, training

Back

Cable rows (wide overhand grip)

  • 200 x 10
  • 300 x 15
  • 300 x 15

Lat pulls

  • 200 x 10
  • 300 x 15
  • 300 x 15

Chest supported rows

  • 2 plates x 10
  • 3 plates x 20

My weights are still back in Grand Ledge. I plan on moving them and the rest of my odds and ends in two weeks, so no dumbbell rows for now. I like the feel of the wide grip overhand cable rows. I use the same bar that you would for lat pulls and grip it wide right next to the bends in the bar. I really feel it in my upper middle back.

Shoulders

Seated dumbbell presses

  • 40 x 10
  • 100 x 15
  • 100 x 15

Bradford presses

  • 135 x 15
  • 135 x 15

Cable laterals

  • 70 x 20
  • 80 x 20

Rear delt machine

  • 160 x 20
  • 160 x 20

My shoulders (specifically my delts) are one of the areas that I really want to bring up over this next year. The plan is to do lots of pressing, but with an emphasis on reps rather than going really heavy to add size, but also to avoid negatively affecting my bench strength.

Arms

Preacher curls

  • 70 x 20
  • 70 x 20

Dumbbell incline curls

  • 40 x 20
  • 40 x 20

Dumbbell preacher curls

  • 30 x 20
  • 30 x 20

Bench dips (drop set)

  • 180 x 10
  • 135 x 10
  • 90 x 10
  • 45 x 10
  • bw x 10

Pushdowns

  • 245 x 20
  • 290 x 20

I like how preachers feel, but after two biceps tears and subsequent surgeries I have to be a little careful with them as they place a lot of stress on that tendon at the bottom of the movement. With biceps I am just trying to mix things up and get a pump every training session. My arms more than any other body part (except possibly my legs) really need to come up in size if I want to do well at next year's Jr. Nationals.

My triceps have always been strong for me (that's why I have never done a ton of lockout work for bench) and training at the commercial gym it can be difficult to find exercises that I can really stress them on without aggravating the constant tendinitis I have in them. The five set drop set of bench dips worked pretty well and I like pushdowns, but even after I pinned two 45s to the stack it was still fairly easy for me to knock out 20 reps.

Legs

Leg presses

  • 225 x 10
  • 405 x 10
  • 655 x 25
  • 655 x 25
  • 655 x 25
  • 655 x 25 =100 total reps of 655

Leg extensions

  • 300 x 20
  • 300 x 20

Leg curls

  • 150 x 10
  • 250 x 15

Standing one leg curls

  • 150 x 12

Donkey calf raise machine

  • 400 x 25

Trying to push the volume on leg presses to add overall thigh mass. I'm performing 100 total reps (not counting warm ups), trying to complete them in four sets and increasing the weight each week.

Chest

Bench

  • 135 x 10
  • 225 x 5
  • 385 x 5
  • 375 x 5
  • 365 x 5
  • 355 x 5
  • 345 x 5

Dumbbell inclines

  • 100 x 24
  • 100 x 19

I am following a pretty straight forward bench routine at the moment, 5 sets of 5 starting with the heaviest set and decreasing 10 pounds per set. I increase the weights 10 pounds per week. Whenever I start this routine, I always start it with a weight I can do at least 10 reps with to allow room to increase the weights for the first few weeks. By the time you get to where your previous five rep max would have been you should be significantly stronger and be able to keep increasing the weight. This program is very simple but has never failed to increase my raw bench strength.

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