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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 1557995421 08-04-2018, 08:54 PM
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Optimism is great and all but let’s get realistic


post 1557995541 08-04-2018, 08:56 PM
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Originally Posted By Deathguard⏩
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.
yeah his bench is definitely his weakpoint and he barely does heavy bench at the gym, squats and obviously deadlifts are his strongsuit, and his freakishly low bf % year round.
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post 1557995591 08-04-2018, 08:57 PM
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Originally Posted By Gayle1⏩
Optimism is great and all but let’s get realistic


Cat 4 seems to be pretty accurate in terms of average people. Reaching Cat 5 is probably when they're definitely above average and can keep going.
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post 1557995661 08-04-2018, 08:57 PM
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Originally Posted By jesteraq⏩
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.
See, i'm of the opinion, even with supposed crummy genetics, one can attain 315 with the right plan. I think some average guy who's dedicated can hit the 400s before vitamin S may be required. a 500 natural bench would prob be freaky genetics.

The time to get there may vary some too.
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post 1557995721 08-04-2018, 08:58 PM
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lmao OP is frauding hard
post 1557995761 08-04-2018, 08:59 PM
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Originally Posted By jesteraq⏩
Cat 4 seems to be pretty accurate in terms of average people. Reaching Cat 5 is probably when they're definitely above average and can keep going.
that's the thing, reducing it to a matter of one's physiology is just apart of the formula. The discipline to get there isn't for most people.
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post 1557995891 08-04-2018, 09:01 PM
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Originally Posted By jesteraq⏩
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.
I agree on everyone hitting 315 part, people like EOD though think its impossible to hit 315 lol. 405 though I'd a whole other animal.

I think 495+ is a territory where most need to be on vitamins
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post 1557996091 08-04-2018, 09:04 PM
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Originally Posted By Jestbrah⏩
yeah his bench is definitely his weakpoint and he barely does heavy bench at the gym, squats and obviously deadlifts are his strongsuit, and his freakishly low bf % year round.
And his crazy hook grip. Should call it the woolam monkey grip. When I get back into deadlift, I'll probably be giving that a whirl, though it seems like something that's gonna take some time adjusting to.
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post 1557996151 08-04-2018, 09:04 PM
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Originally Posted By Deathguard⏩
See, i'm of the opinion, even with supposed crummy genetics, one can attain 315 with the right plan. I think some average guy who's dedicated can hit the 400s before vitamin S may be required. a 500 natural bench would prob be freaky genetics.

The time to get there may vary some too.
I think the average weight would be to hit it naturally with average genetics across the board would be at least 275. Then you're not at an average bodyweight and chances are you're focusing solely on bench.
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post 1557996411 08-04-2018, 09:08 PM
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Originally Posted By Deathguard⏩
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.
I'm not natty and am a very dedicated lifter so no use lecturing to me about diet and dedication. There are lots dudes who are not built to bench 405 natty, maybe not even with juice, no matter how hard they work. Saying otherwise is grossly down playing physiological and genetic factors and the feat 405 is honestly.
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post 1557996561 08-04-2018, 09:09 PM
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Originally Posted By jesteraq⏩
Cat 4 seems to be pretty accurate in terms of average people. Reaching Cat 5 is probably when they're definitely above average and can keep going.
True, I’ve reached cat 4 in most lifts being small so it’s definitely possible.
post 1557996691 08-04-2018, 09:11 PM
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Hit 405 two yrs ago for two reps. Took a bit of a break for an injury and now back to upper 300s. Hoping to hit 405 by Christmas again. Definitely think there are genetics at play though. I have a buddy who powerlifts Natty. He can pull mid 500s but can barely bench 270.
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post 1557997221 08-04-2018, 09:17 PM
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For everyone saying a 405 bench is possible natty, look at Eric Bugenhagen. He was a D1 athlete and definitely has elite gentics. He can barely bench over 405. The vast majority of people won’t be able to get there natty.
Bench:225
Squat: 305
Dead: 315x7
post 1557997361 08-04-2018, 09:20 PM
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Originally Posted By jesteraq⏩
I think the average weight would be to hit it naturally with average genetics across the board would be at least 275. Then you're not at an average bodyweight and chances are you're focusing solely on bench.
Right. the more weight you lift, the more specific your training gets. This is probably a thing for any lift.

What does average bodyweight have to do with a trained person? The bodyweight in the beginning was a parameter that made him average.
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post 1557998041 08-04-2018, 09:30 PM
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Originally Posted By Fivefootkillerz⏩
Part of the 405 bench crew. N O T part of the 405 for reps crew though.
Is that really you in your avi? I always assumed it was a pisstake (no hate).
post 1557998601 08-04-2018, 09:40 PM
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Originally Posted By Goatmiscer⏩
For everyone saying a 405 bench is possible natty, look at Eric Bugenhagen. He was a D1 athlete and definitely has elite gentics. He can barely bench over 405. The vast majority of people won’t be able to get there natty.
If you don't have the appropriate specificity applied, periodization plan, for all of your lifts, things like that could happen.

If he took the same energy he put in other lifts on the bench....
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post 1557999311 08-04-2018, 09:52 PM
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Originally Posted By Deathguard⏩
If you don't have the appropriate specificity applied, periodization plan, for all of your lifts, things like that could happen.

If he took the same energy he put in other lifts on the bench....
What youre saying is the equivilent of saying basically any male can run a sub 10s 100 meter as long as they apply themselves, have the right plan and only train for the 100 meter.
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post 1557999671 08-04-2018, 09:58 PM
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stalled at 295 after doing 531 for about a year at 180...Fast forward and im out of shape around 210 and barely can bench 225. Back on that grind though a couple weeks in. I forgot how good it feels to be in the gym
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post 1557999931 08-04-2018, 10:01 PM
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Originally Posted By nm1891⏩
What youre saying is the equivilent of saying basically any male can run a sub 10s 100 meter as long as they apply themselves, have the right plan and only train for the 100 meter.
I guess that would be like the equivalent of benching 500+lbs. That's not what I'm saying.
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post 1557999941 08-04-2018, 10:01 PM
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Never made it. My body started breaking down on my last push to 375. My best was 335 non-peaked (345 peaked max.)

Good luck OP.

My strategy was to alternate between db incline and flat.

Would run a solid program on flat. Once I got stuck would stop benching and start DB inclining. Once I peaked there I would rotate back.

I used Smolov JR and reverse pyramid to break through my mental barriers. Smolov helped me "know I could do it"

My reverse pyramid progression was 20 bar warmup, 6 135, 6 185, Then HEAVY for 4. back off 30 pounds for 8. Back off 30 pounds for 12. Back off 30 pounds for 16.

This led to 310 x4, 290 for 8, 260 x 12, 230 for 16. There was something about the mental (o this is lighter) that let me milk out my best.

However, like my first line said. My body broke down. So I am not sure how sustainable something like that is.
post 1558000431 08-04-2018, 10:08 PM
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Originally Posted By Austanian⏩
Never made it. My body started breaking down on my last push to 375. My best was 335 non-peaked (345 peaked max.)

Good luck OP.

My strategy was to alternate between db incline and flat.

Would run a solid program on flat. Once I got stuck would stop benching and start DB inclining. Once I peaked there I would rotate back.

I used Smolov JR and reverse pyramid to break through my mental barriers. Smolov helped me "know I could do it"

My reverse pyramid progression was 20 bar warmup, 6 135, 6 185, Then HEAVY for 4. back off 30 pounds for 8. Back off 30 pounds for 12. Back off 30 pounds for 16.

This led to 310 x4, 290 for 8, 260 x 12, 230 for 16. There was something about the mental (o this is lighter) that let me milk out my best.

However, like my first line said. My body broke down. So I am not sure how sustainable something like that is.
Yea, i suppose mileage may vary when it comes to hitting heavy weights. I think sometimes the body just needs to chill on heavy weights. It's refreshing hitting lighter sets (deloading). I wonder if a month or two hiatus from heavy isn't a bad idea for joint health.
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post 1558001361 08-04-2018, 10:22 PM
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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.
Im sorry but your completely wrong, people have different genetics and some guys arent as heavy as others and most dont want to go up 20%bf+ to be able to get 225 for 10 reps lmao, stop trying to make yourself look good by saying hur dur everyone should be able to rep 225 for 10 within a year cause you got fat and could do it, gtfo with that logic. Benching is relative to your genetics, not because your simply a man
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post 1558001571 08-04-2018, 10:24 PM
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post 1558005761 08-04-2018, 11:29 PM
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Originally Posted By Deathguard⏩
Yea, i suppose mileage may vary when it comes to hitting heavy weights. I think sometimes the body just needs to chill on heavy weights. It's refreshing hitting lighter sets (deloading). I wonder if a month or two hiatus from heavy isn't a bad idea for joint health.
Should be built in...

However, considering you are already maxing what 445?

I would try the reverse pyramid thing I stated. It took the extra mental "O this lighter" before I was able to milk out my potential.

If you had just loaded 260 on the bench and said "do this 12 time" MAYBE I could do it. However, because I just did a heavier weight my mind instantly went "O this is easy" I was typically around rep 8 before I started to fight with "effort".

In your case I would give this a try.

Warm up. Heavy 4x385, 8x 345, 12x 305, 16x 265.

Adopt a linear progression by increasing each lift 5 pounds a week. This method has worked wonders for me taking max weights and making them new REP weights.
post 1558006151 08-04-2018, 11:40 PM
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Originally Posted By SystemTrend⏩
98% of miscers probably don't even rep 225 on the bench let alone 405 lolz
stuck at 175lb teach me ur sekrit plays
post 1558006241 08-04-2018, 11:43 PM
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Doesn't do barbell bench press crew....
post 1558006351 08-04-2018, 11:46 PM
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Originally Posted By PiscesNinja⏩
I think you have to be either fat as phuk or juiced as phuk to rep 405 on the bench

Maybe a combination of both
I'm natty, weigh 180-185, and can rep 405 for 5. (serious)
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post 1558006571 08-04-2018, 11:54 PM
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TFW got to 400 and chased the elusive 405 for over a year before completely fuking my left labrum. FML. Some day... probably gonna need surgery on my shoulder first though.
Originally Posted By Hardlifter9⏩
I'm natty, weigh 180-185, and can rep 405 for 5. (serious)
damn I haven't seen you post in a long ass time. Das it mane. Glad to see ur still lifting.
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
post 1558006661 08-04-2018, 11:56 PM
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Originally Posted By adamsz⏩
TFW got to 400 and chased the elusive 405 for over a year before completely fuking my left labrum. FML. Some day... probably gonna need surgery on my shoulder first though.



damn I haven't seen you post in a long ass time. Das it mane. Glad to see ur still lifting.
Thanks brah. Been tough to keep it going with medicine and all but the bench has progressed a tiny bit.
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post 1558006861 08-05-2018, 12:00 AM
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Originally Posted By adamsz⏩
TFW got to 400 and chased the elusive 405 for over a year before completely fuking my left labrum. FML. Some day... probably gonna need surgery on my shoulder first though.



damn I haven't seen you post in a long ass time. Das it mane. Glad to see ur still lifting.
Lol so you got to 400 but couldn't add the two cookies for 405.
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