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Forum » How long did it take you rep 405... on the bench press?
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Thread: How long did it take you rep 405... on the bench press?

post 1557957671 08-04-2018, 10:00 AM
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Originally Posted By Muzzlrpress⏩
Never, and likely never will.

I think you'll know within the fist few years if your genetics allow that kind of benching.

Mind blown @ ppl thinking you can't hit that natty though. If you're built for it, 405 for reps is certainly achievable. 95% of people won't be, and I'm sure I'm part of that 95%.
You have a point, but majority of people never attempt their one rep max to find out what their true maxes are

Theres people out there who think they cant bench 315 but can easily bench 225x10+.

Another point is once you start reaching advanced levels you start realizing how important accessory work is. Targeting your weak areas in a lift helps tremendously.
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post 1557957861 08-04-2018, 10:03 AM
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my best is 315X1

I'll never get to 405 and i'll probably never do 315 again because my shoulder left shoulder is phucked....oddly enough its fine as long as I don't bench, but as soon as I do, it gets inflammed.

I can do dumbbell bench all day though.
post 1557958011 08-04-2018, 10:06 AM
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I’m not far from 405 on incline but I’m not actively trying to hit that weight. I don’t even touch flat bench anymore, somehow always brings injuries with it.
post 1557958961 08-04-2018, 10:26 AM
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Originally Posted By Deathguard⏩
225 is nothing. beginners should be able to get there fast if they're eating enough (a real caloric surplus) and training the right way. Unless they have some kind of metabolic problem.

If you're not repping 225 for at least 5-10, within a year, there's something off with your plan or diet.
Not sheriff srs. Very tempted to neg for spreading broscience bullchit.

Most people can reach 225, but repping for 5+ within a year? Nah brah.

OP: Most naturals will never reach 405lbs. Chit, 315 for reps is quite an accomplishment for a natty.

(edit) Just saw you were a bloatlord. The above doesn't apply to bloatlords.
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post 1557959711 08-04-2018, 10:40 AM
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405 is impossible for 99.99% of natty's boyo
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post 1557960281 08-04-2018, 10:49 AM
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post 1557990661 08-04-2018, 07:27 PM
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Originally Posted By kingmanaverage⏩
Agreed, just because the majority of us mere mortals can't hit 400lbs bench natty doesn't mean there aren't some genetic freaks that can't.
I think most people can get into the 400s natty. It's just a lot of work and may require specialization - so no squats or deads or anything too taxing on the CNS outside of the press during that time. back can take some load, but nothing like deads. Barbell rows can be a hamper on recovery sometimes.

There's the caloric intake most probably fall short on too. The amount of food I eat is sometimes a chore. I kind of look forward to cutting sometimes, as I'm the type to forget to eat.
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post 1557990861 08-04-2018, 07:30 PM
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Originally Posted By Deathguard⏩
Thank you. Posted below vid earlier last year. it was a bench attempt @ 405. Took me over a year to get with serious training. Already had some muscle memory from screwing around at the gym in my early days.

Think my current max is prob somwhere between 445-475, maybe more.

I'm about 6'1 293ish lbs. so bloat lord status I guess you could say. Weighed less in this video, but I also was weaker:



Since then, I had some set backs, but still kept on chugging along despite them.

Once I hit 500, im thinking of either cutting or doing a squat or deadlift specialization. Training upper body exclusively atm (push + pull ).

it feels like my legs I dont have to try too hard with. one of my last squat sessions (awhile ago), was at around 315 for nine or so - but I didn't train it as zealously as bench. Should be fun to see how fast I climb. I'm hoping for a 600 lbs squat within a few years of hitting 500 on bench ( or less). Though deadlift specialization is tempting too. Choices....
jesus fuk that looked easy

a guy at my gym reps 405, but he's about as natty as 72 genders
post 1557991401 08-04-2018, 07:41 PM
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Originally Posted By lockdev⏩
Not sheriff srs. Very tempted to neg for spreading broscience bullchit.

Most people can reach 225, but repping for 5+ within a year? Nah brah.

OP: Most naturals will never reach 405lbs. Chit, 315 for reps is quite an accomplishment for a natty.

(edit) Just saw you were a bloatlord. The above doesn't apply to bloatlords.
Yea i just disagree. Serious/smart training with proper food intake and sleep should get most normal able bodied men to bench 225 for reps - in a year or less.

If you are not there within a year, there may be some physiological exception (you were underweight for your height for example, or medical condition), or.... your plan inherently limits strength gains.
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post 1557991711 08-04-2018, 07:46 PM
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I usually knock out 405x10 on bench days. This week I did 315 with 50lb chains on each side for reps.
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post 1557991831 08-04-2018, 07:49 PM
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Man im still trying to rep 315 with ease so 405 is right around the corner lol.
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post 1557992041 08-04-2018, 07:51 PM
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Originally Posted By Jestbrah⏩
I usually knock out 405x10 on bench days. This week I did 315 with 50lb chains on each side for reps.
Serious?
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post 1557992051 08-04-2018, 07:51 PM
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Originally Posted By kingmanaverage⏩
Agreed, just because the majority of us mere mortals can't hit 400lbs bench natty doesn't mean there aren't some genetic freaks that can't.
It’s also how you train. If you’re pushing for strength gains you’re gonna be hitting far higher numbers than someone who’s just focused on high volume with lower intensity.
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post 1557992291 08-04-2018, 07:55 PM
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Originally Posted By Deathguard⏩
Yea i just disagree. Serious/smart training with proper food intake and sleep should get most normal able bodied men to bench 225 for reps - in a year or less.

If you are not there within a year, there may be some physiological exception (you were underweight for your height for example, or medical condition), or.... your plan inherently limits strength gains.
lol. No. Id say most natties will never reach even 300 on BP.
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post 1557992301 08-04-2018, 07:55 PM
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Originally Posted By Deathguard⏩
Serious?
yeah, ive always been a strong bencher, but I am about to break into USPA competitive powerlifting (242 raw) while I am in the off-season from bodybuilding, jumped on the whole "powerbuilder" movement after meetin Johnnie Jackson and I work out with the top 198 lifter in the country at my gym and one of the other top "powerbuilders" in the country.
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post 1557992401 08-04-2018, 07:57 PM
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Originally Posted By Muzzlrpress⏩
Mind blown @ ppl thinking you can't hit that natty though. If you're built for it, 405 for reps is certainly achievable. 95% of people won't be, and I'm sure I'm part of that 95%.
This. I hit 405x5 natty, but I was weighing from 290-340 whalemode and pulling mid 700s, etc. at that time. Took maybe 3 years. Now I'm still fat and can't even hit it for a single.
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post 1557992451 08-04-2018, 07:57 PM
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Originally Posted By Deathguard⏩
I think most people can get into the 400s natty. It's just a lot of work and may require specialization - so no squats or deads or anything too taxing on the CNS outside of the press during that time. back can take some load, but nothing like deads. Barbell rows can be a hamper on recovery sometimes.

There's the caloric intake most probably fall short on too. The amount of food I eat is sometimes a chore. I kind of look forward to cutting sometimes, as I'm the type to forget to eat.
No way the average guy is sniffing 405 as a natty. Not every guy has the frame to bulk to almost 300 lbs or the natty t levels to get there.
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post 1557992571 08-04-2018, 08:00 PM
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Part of the 405x1 club at 21, hit it last year but tore my rotator cuff during sports so no lifting for me
post 1557992811 08-04-2018, 08:06 PM
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Originally Posted By RonaldMcflurry⏩
lol. No. Id say most natties will never reach even 300 on BP.
This. Especially at/under 200 lbs. I can see people getting 3 plates it happens but 405 as a natty is almost impossible.

To get anything over 350 you have to get fat and bulk on very high calories nobody is doing that in a somewhat lean state
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post 1557992971 08-04-2018, 08:08 PM
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Originally Posted By Deathguard⏩
Yea i just disagree. Serious/smart training with proper food intake and sleep should get most normal able bodied men to bench 225 for reps - in a year or less.

If you are not there within a year, there may be some physiological exception (you were underweight for your height for example, or medical condition), or.... your plan inherently limits strength gains.
I’m with you . All the years I spent in gyms I never seen a beginner hit 225 for reps in a year .
I’m not saying it’s impossible,but not likely . As a matter of fact,the only guy I spotted for a 405 bench is now dead . Was told he was juicing up and it damaged his heart . I was blown away when I heard he passed. Don’t think he was 30 yet ,and a cool guy to boot
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post 1557993051 08-04-2018, 08:10 PM
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Originally Posted By Jestbrah⏩
yeah, ive always been a strong bencher, but I am about to break into USPA competitive powerlifting (242 raw) while I am in the off-season from bodybuilding, jumped on the whole "powerbuilder" movement after meetin Johnnie Jackson and I work out with the top 198 lifter in the country at my gym and one of the other top "powerbuilders" in the country.


Awesome man. That's just freakin cool. I assume your max is in the neighborhood of 550?
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post 1557993521 08-04-2018, 08:20 PM
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post 1557993601 08-04-2018, 08:21 PM
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Mirin all the 405 benchers itt.

Been chasing 405 for the past ~4 years (with a realistic aspiration of getting there), and Everytime I get some kind of a pec strain or other shoulder/chest injury. Back to grind tho, hoping to hit it within the next 5 months, December ideally, but that might be a reach.
post 1557993881 08-04-2018, 08:27 PM
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Give me a year and I should be able to get it for at least 2-3. I'm closing in on it for a single within this year with how training has been going. Natural and under 200, usually sitting at 188-192 but no one cares about that anyway.
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post 1557994191 08-04-2018, 08:32 PM
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Originally Posted By nm1891⏩
No way the average guy is sniffing 405 as a natty. Not every guy has the frame to bulk to almost 300 lbs or the natty t levels to get there.
Even lower T levels (not actual low t) are a non item - if dedicated enough.

Mark bell i think had a thing on this not too long ago, a little blurb in a video ( if i remember right). If you know anything about T levels, going from 500 to, say 800 (which is higher t) is nothing. The 'benefits' are not going to affect you like you think.

If you are an average dude, and apply a good/appropriate plan for sleep, food, training you will get to higher numbers probably much faster than you think. Specialization may be required at a certain point - like a said.

You and many like you, limit yourself with that mentality. If you want to bench 405 lbs natty, make it happen (if that's what you really want). Start adjusting your life to make all of the details fit that goal. Routine, macros, emotions, thoughts. Before you go to bed, think about lifting that weight. When on the pooper think about it. WHen eating, think about it. Eventually you are so driven to push that bar it's almost your life's mission.

Gym ponies dont have a clue what it takes to get there. They just see genetics, roids wherever they see someone actually strong - as to justify why they are weak.

You are weaker because you choose to be. It has nothing to do with being natty or not.
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post 1557994371 08-04-2018, 08:36 PM
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Originally Posted By Deathguard⏩


Awesome man. That's just freakin cool. I assume your max is in the neighborhood of 550?
no idea really, I have a shoulder problem so don't max out on bench ever, I would guess close to that, my goal is 600 bench, 750 dead, 650 squat by the end of the year so I can break the 2000 club raw as a 242 lifter. Then back to training for nationals in classic physique


I cant really give a time frame because I actually never trained for strength up until 2 months ago, it was always volume and hypertrophy.

But when you lift next to Leroy the machine and Dr. Deadlift on a day to day basis, its motivating. Makes you feel like your 600lbs lifts aint **** compared to other guys in the gym, even though the other guys in the gym are world record breakers.
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post 1557994421 08-04-2018, 08:36 PM
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405+ bench is a genetic thing, even some guys juicing wont make it there. diminishing returns is very real and people will have higher ceilings than others.

With that being said i had to grind my way to 315 @ 185lbs bodyweight, my elbows were screaming once i racked it.

EDIT: Hell i would even say 315 is probably unattainable for a lot of natties under 200lbs. My life goal is to hit 330lbs @ 165, which i dont see happening tbh
post 1557994721 08-04-2018, 08:42 PM
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Originally Posted By weightsb4dates⏩
Mirin all the 405 benchers itt.

Been chasing 405 for the past ~4 years (with a realistic aspiration of getting there), and Everytime I get some kind of a pec strain or other shoulder/chest injury. Back to grind tho, hoping to hit it within the next 5 months, December ideally, but that might be a reach.
What's helped me with shoulder issues is dumbell front delts & single cable rear delts exercises right after a set - just to get blood pumping in the area. dont want to get to zealous with them though. just a little pump, if a pump at all. Though I have been doing these progressively heavier lately.

I sometimes feel like my peck gets a little strained but once i get blood pumping, it seems to go away. I also bench only 2x a week (mon & thurs), with the second day limiting range of motion with a bench block. Wonder if this doesn't help give extra recovery time for the tissue that gets stretched on monday.

Keep it up man!
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post 1557994961 08-04-2018, 08:46 PM
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Originally Posted By Micii⏩
405+ bench is a genetic thing, even some guys juicing wont make it there. diminishing returns is very real and people will have higher ceilings than others.

With that being said i had to grind my way to 315 @ 185lbs bodyweight, my elbows were screaming once i racked it.
I agree. I think genetics is a huge factor for a strong bench. Everyone can hit 315 in my opinion assuming you're an average guy with average genetics and at a decent bodyweight like 200+ or so depending on height.

No outliers of course, on both ends of the spectrum. Anything past that is pretty reliant on genetics.
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post 1557995291 08-04-2018, 08:51 PM
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Originally Posted By Jestbrah⏩
no idea really, I have a shoulder problem so don't max out on bench ever, I would guess close to that, my goal is 600 bench, 750 dead, 650 squat by the end of the year so I can break the 2000 club raw as a 242 lifter. Then back to training for nationals in classic physique


I cant really give a time frame because I actually never trained for strength up until 2 months ago, it was always volume and hypertrophy.

But when you lift next to Leroy the machine and Dr. Deadlift on a day to day basis, its motivating. Makes you feel like your 600lbs lifts aint **** compared to other guys in the gym, even though the other guys in the gym are world record breakers.
Wow. hahah 600 lbs bench. I hope you get there man. If you just started training for strength methinks you'll have no prob getting there - shoulder issue or not. I guess just make sure to keep your arms tucked and pumped. doing light volume seems to help my shoulders (pff whatever my advice is worth, as you're greater than I).

Dude Dr. Deadlift is insane. His bench aint bad either. I think during competition he hit 500 or close to didn't he? That's very cool you get to workout next to him.
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