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Powerlifting

Watch Transgender Athlete Janae Kroc Hit 415 for 10 Reverse Band Bench Press

Janae Kroc shows us a deload routine for chest training in a recent Instagram post.

Matthew Magnante

Written by Matthew Magnante

Last Updated onDecember 18, 2019

Janae Marie

Janae Marie - Image courtesy via @janaemariekroc Instagram

You may be familiar with Janae Kroc, a trans/genderfluid/nonbinary bodybuilder, and powerlifter who has received a lot of attention and criticism for her decision to transition and compete in men’s divisions. Back in July, Kroc revealed that she’d be competing in bodybuilding again in an effort to earn an IFBB pro card after being ‘outted’ in 2015. 

Well, Janae Kroc has been training diligently to improve upon her physique and strength progress, and she recently posted a training update on Instagram detailing the deload week she frequently does to avoid overtraining. 

Here’s what Kroc wrote to accompany the video…

“I haven’t posted much training in a while so here’s a little bench work from today. Today is my deload weak/high volume day where I do 5 sets of 10 on bench then some assistance work afterwards.

I performed 3 warm up sets then did reverse band bench 415×10 for 5 sets followed by 3 sets of inclines, 3 sets of dumbbell bench, and one set to failure of body weight stretch pushups. I deload once every four weeks to prevent overtraining, give my joints a break, and to include some hypertrophy work.”

“Since I know people will ask why I use the reverse band setup….. Right now the biggest reason I am using them is because it takes pressure off the shoulders and pec tendons at the bottom of the lift and helps prevent injury.

Bands are also very useful for strengthening your lockout, teaching you to push explosively off the chest, and pushing past mental barriers by allowing you to use heavier weights than normal. They have been one of my favorite assistance exercises for increasing my bench press for a long time.”

View this post on Instagram

A post shared by Janae Marie (@janaemariekroc)

In November, 7x Mr. Olympia Phil Heath and fitness personality Mike Rashid stepped into to defend Janae Kroc who was being bullied on the internet. And it’s really unfortunate to see but at 47, Kroc isn’t letting the negativity interfere with her goals and ambitions. 

View this post on Instagram

A post shared by Janae Marie (@janaemariekroc)

Published: 18 December, 2019 | 6:06 PM EDT

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Matthew Magnante

Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

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