T Nation

BenchPressPapi's journey to a 405 bench press


#1

Stats:
Age:23 ( started lifting seriously at 19)
Body Weight:196-200lbs
Height: 5’11
Drug free

3/2015
Benched 315
12/2016
Benched 365

Goal
Get as close to 500 as possible


#2

10/24/16
Bench press:
Touch & go:45x15,135x10,225x10,275x6,
Paused: 295x3,305x3,315x2,320x2
Touch & go: 270x6, 270x8, 225x12
Cable Flys: 3 sets of 15
Front DB raises: 30lbsx15x3
Lat Pulldowns: 150x10,180x10x2,140x10
Hammer curls: 4 sets of 10


#3

OHP:45x15,135x5,165,165x3,190x2x2
T&G CGBP: 135x10,225x10,275x8x2
CG Dips : 40x1
Tricep ext 25x3
35lb lateral raises AMRAPx4
45lb Rear delt flys 12x4
Face pulls AMRAP x4


#4

T&G Bench press:
45x25,135x10,225x10,275x10,
300x3,305x4x2,265x8
Chest flys 15x4
DB Front raises 12x3
Lat pull down AMRAPx5
Face pulls AMRAPx2


#5

Z press 45x15,135x3,155x3,165x2,170,175,
180, 185(miss) ,135x5,135x7,45x25
DB Rear delt flys 45lbsx12x4
Face pulls AMRAPx3


#6

I got 225 for 22 reps, which is a new PR. I felt like I could’ve got it for 25 reps but my back started cramping @20 reps.

TnG CGBP 45x20,135x10,225x8,275x5,315x3,
295x6,300x6,225x22
BW dips 20,15
Tricep ext 25x2


#7

Congrats on the PR! Over in the Bigger Leaner Stronger section, they have a Freindly Competition/ Challange Thread. Might be fun to check out.


#8

Thanks, I’ll check it out.

T&G Bench press:
45x25,135x10,225x10,275x5
305x3,315x4,300x7,275x12
Pec flys 15x3
Z press 135x6x2,140x6
Front DB raise 12x4
Lat pull down AMRAPx5


#9

CGBP:
T&G 45x20,135x10,225x10,275x5,
Paused 310x3,320x3,305x4
Paused w/slingshot:315x4,345,350x2 T&G:275x10
Dips: 41x1
Rolling Db ext 30lbsx20x2
Rear delt flys 45lbsx12x3
Face pulls AMRAPx4


#10

Feeling good. I lost 3 pounds over the weekend, but I still managed to hit a new PR 300x8

T&G Bench press:
45x25,135x10,225x10,275x5
300x8,315x4,315x3
315x7 w/ slingshot, 225x19
Pec flys 15x3
Z press 135x6x2 45xAMRAP
Lat pull down AMRAPx4
Face pulls AMRAPx3


#11

New Push Press PR. 245x1

PushPress: 45x15,135x5,185x3,205x2
225, 235, 245miss, 245
185x5,190x5,145x11
45lb Rear delt flys 12x4
Face pulls AMRAP x3


#12

More PRs. Nice work!


#13

T&G CGBP:
45x25,135x10,225x10,275x5,315x4,320x4
335x3 w/ slingshot, 315x5 w/slingshot
Zpress:
135x3,160x2,170,135x5,140x6
CG Dips: 25,35
Face pulls: AMRAP x2


#14

T&G CG BP:
45x20 135x10,225x5,275x5,
Paused: 295,315,
T&G: 335,345,365,
280x10,280x6
CG Dips 26,16,25
Face pulls AMRAPx3


#15

Monday
T&G CGBP press:
45x25,135x10,225x10,275x5
Paused CGBP:
315x2,325x2,335x2,340,
315x3x2,265x8
Z press :135x3,160x2,170,100x12,50x25
Lat pull down AMRAPx4
Face pulls AMRAPx3


#16

Push Press: 45x15,135x5,175x4, 225x2x2, 230x2x2, 225x3x2,190x5,190x6,135x12
50lb DB Rear delt flys 12x6
Face pulls AMRAP x6


#17

New paused PR: 340x2

Paused CGBP:
45x20,135x10,225x10,275x5,315x2
335x2,340x2,300x5,275x8
CG weighted dips:50lbsx20,75lbsx12
Pendlay row
135x5,185x5,225x5x2,185x12
Face pulls AMRAPx4


#18

Damn it! Another PR, you are on a roll!


#19

Push Press: 45x15,135x5,175x5,
225x2,235x2,250(PR),255(fail)
190x7,190x9,195x5
Neutral grip Incline 45lb DB press:45
45lb Rear delt flys 12x4
Pull-ups 10, +45lbsx8x2
Face pulls AMRAPx4


#20

Bench Press w/ pinkies on rings: 135x10,225x10,295x9,
Paused: 275x10,225x10x2
CableFlys: 20x4
Tricep ext AMRAPx2
Face pulls AMRAPx3