T Nation

BenchPressPapi's journey to a 405 bench press


#162

Yea, I strained my right pec in the fall. It took a couple months to heal.

I was busy last week. I felt weak today so I checked the scale post workout, I found out I’m 188 lbs. This is the lightest I’ve been since high school smh.

Time to bulk back up to 198.
Paused GGBP
45x10,135x5,225x5,275x3,295x4,295x5x2,275x8
Tricep pull down 50xAMRAPx2
25lb DB Lateral raises ss w/ front raises AMRAPx4
100lb Chest supported DB rows ss w/ 20lb DB rear delt flys 12x3
Face pulls 15x5
30lb DB hammer curls 50 reps


#163

Can we just take a minute to appreciate the fact that you bench double bodyweight?


#165

It’s amazing how much bodyweight affects bench. 10lbs will get you moving up again. 20lbs, oh my!!!


#166

Yeah it is, I’m 196 now and I feel like new man lol.
Paused GGBP
45x20,135x10,225x5,275x3,300x5,315x3,290x6,275x10
Cable flys ss w/ push ups 45x15x4
Tricep pull downs 50x2
100lb Chest supported DB rows ss w/ 22.5lb DB rear delt flys 12x4
Face pulls 15x5
30lb DB hammer curls 50 reps


#167

Incline bench press
45x20,135x10,185x8,225x5,275x
5x3,225x13
DB lateral raises 22.5x18x4
BB rows 195x8x3 ss/ 25lb rear delt fly
Face pulls 40x15x5
32.5lb DB hammer curls 50 reps


#168

Paused GGBP
45x20,135x10,225x5,275x3,325,355,295x5x2
Cable flys ss w/ push ups 40x16x3
Tricep push down 65xAMRAPx2
Chest supported DB rows 100x12x3,90x13,90x
ss w/ 25lb rear delt fly
32.5lb DB hammer curls 50 reps
Face pulls 40x15x4


#169

Paused GGBP
45x20,135x10,225x5,275x3,325,350x1x2,290x6x2,
Cable flys 45x15x3 ss w/ push ups
Lat pull downs 220x6,185x10x3
Face pulls 40x15x3
35lb DB hammer curls 50 reps
Lateral raise ss w/ rear delt flys 25x10x4


#170

I’ve just been trying to maintain for the last month. The semesters basically over so now it’s time to start lifting heavy again.

Paused CGBP
45x20,135x10,225x10,300x5,315x5x2 w/ slingshot, 265x7x3
27.5lb DB front raises ss/ w 15lb lateral raise AMRAPx4
Seated cable Rows 190x8x3,150x12x2,
135xAMRAP
DB hammer curls 37.5x10x4
Face pulls 40x16x5


#171

Pendlay Rows 245x1x15 superset w/ 15 reps of 35lb DB rear delt flys between each set
Seated Cable row 170x10x4,150xAMRAP
Shrugs 235x10x5
Face pulls 40x15x5
40 lb DB Hammer curls 50 reps
50lb BB Reverse curls 50 reps


#172

Paused CGBP
45x20,135x10,225x8,275x5,x330, 345 w/ ss, 280x8x2,
Tricep ext 65xAMRAPx3
NG Pull ups AMRAPx4
Cable hammer curls 55xAMRAPx3
Face pulls 40x16x5


#173

Paused CG floor press 135x10,225x8,295,315,335,350 w/ ss
CGBP 265x10 x2
Tricep ext 65xAMRAPx5
Seated cable rows 190x8x4,130xAMRAP
40lb DB hammer curls 50 reps
Face pulls 40x16x5


#174

Paused CGBP
45x20,135x10,225x10,315x2x3,315x3x3,
185xAMRAP
Front/mid/rear delt raise circuit 25x10x3
Seated Cable rows 190x10x4,150xAMRAPx2
40lb DB hammer curls 50 reps


#175

45x20,135x15,225x10,315x2x3,315x3x3, 225x15(T&G)
Tricep ext 70xAMRAPx3
Chest supported DB Row 100x10x4
Face pulls 40xAMRAPx4
40lb DB hammer curls 50 reps


#176

Paused CGBP
45x20,135x10,225x8,315x3x6,225x20(T&G)
Tricep ext 70xAMRAPx3
Hammer strength lat pull down 270x12x4
Face pulls 40xAMRAPx4
40lb DB hammer curls 50 reps


#177

So is there a timeline to your journey to 405? You got a day or week down the road where you’ve planning on throwin’ it on the bar? Or simply, “When it comes it comes.” type of thing?


#178

When it comes time. I’ll try 405 when I can bench 315x11. I think I can bench 315 for 6-8 reps right now, so I should get 405 within the next 2 years if I stay injury free.


#179

Pendlay Row 245x1x10
Hammer strength lat pulldown 320x6 x3,230xAMRAPx3
Face pulls 40xAMRAPx4
40lb DB hammer curls 50 reps
BB reverse curls 40xAMRAPx5


#180

T&G CGBP 45x20,135x10,225x10,325x3x6
225x20, 225x18w/ sling shot
Tricep ext 70xAMRAPx3,50xAMRAP
Hammer strength lat pull down 270x10x3,180xAMRAPx2
Face pulls 40xAMRAPx4
DB hammer curls 30xAMRAPx4