I paid closer attention to my set-up on the bench. I couldn’t even fathom it. Once you have scrubbed and removed the surface debris, rinse the bench off with clean water. Accept in your mind that your goals are not impossible; only temporarily out of reach at the moment. He was kind of a tool and talked too much, but I needed a break anyway. If something wasn’t working, I tweaked it. And the week after that, the same result. This means everything from diet, sleep, recovery to stress levels. Replies. Every training cycle added SOMETHING to my strength and numbers. I saw this video on youtube, theres this dude who weigh 170 and he benched 405 very easy, He never mentioned if hes natural or not i dunno, do you guys think its possible naturally with hard work? More like there as I seem to only do it once every 1 or 2 months. They taught me that I needed a training structure. Im calling BS if you bench 565lbs naturally with no bench shirt. Over the course of the next few years, thanks to articles from guys like Louie Simmons and Dave Tate, I slowly learned to squat, bench and deadlift properly. Thanks for assisting me in making some gains. You'll be glad you did. Some people can get away with lower volume. You can do it, so go get it, even if it means that you have to conquer 230 pounds first. You may have to register before you can post: click the register link above to proceed. Columbia, SC 29209 What are the recommended stones for bench tops? Believe 405 is Possible. You see, up until this point I had come to the gym with one goal: to use the same weight for nearly the same amount of reps until I progressed slightly. Now that I had that part down, the second step involved training to be STRONG enough to do it. I'm chasing "four oh five" now. Delete. So I wrote a rough 10 week peaking program and immediately enjoyed a 20# meet PR at the end of it. After my 225 pound milestone, 250 became my next logical goal. Bam, 95 x 5. Learn how to stop wasting time and improve your bench progress now. Possible. Before I started this, my bench was at 120, and I just hit 315 yesterday. I just mentioned that she’s natural, so straight away you can forget about Erica being able to bench around the 300 lbs. The content of this field is kept private and will not be shown publicly. I've learned a lot from trial and error over the years. Wait a minute now. If I'm 195 pounds I can bench press 325. I'm now 52 and trying for a 405lb bench press at 200lbs. If you’re currently benching 225, there is no reason you can’t bench 275 or 300 in the next 8-12 months. PH: 1-800-537-9910 I can imagine how a natural, 200-pound, off-season bodybuilder would get his bench-press up from 315 to 405 if he decides to juice up and go up to 250-pounds off-season. If I truly wanted to train hard an push myself, I could easily surpass 405. You can't build incredible upper body thickness without benching. In the clip I am benching 405 pounds. And, that’s the balance between “no human can do it, ever” and “you can do it if you want it badly enough and work hard n’ … I've competed in the APA and IPA. A prerequisite to using this routine is a bench press of at least 285 pounds for 3 repetitions or over 300 pounds for a single RM... Below is a suggested cycle routine to bench press over 400 pounds in 12 months - without the use of drugs. For guys who are very lean and light, it’ll be a lot more challenging to reach that number. I’m 46 yo, 192lbs and I squat 5×5 for 365 and can easily do a 1 rep of 405. Increase your frequency. I felt like a legit boss, and it was this mentality that became the key to my future successes. Sadly – that was my one and only 405 Bench Press! Rather than just ride out a cookie-cutter ebook program as it was written, I took control of my own training. He finally shut up once I laid down on the thin vinyl bench pad and took my grip. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Once you get the hang of it then it becomes natural. Epic Spoto holds the current raw bench press record. Benchpressing 405lbs for an average sized person (175–205lbs) is more like doing twice of own bodyweight, it would put you onto elite level. You’ll get it by spending a lot of time, effort, sets and reps with a lot less weight. All natural stone can be used for kitchen bench top applications. I felt confident that I could fill in the gaps that other programs hadn’t emphasized so they could fit my needs. Your 3 … After 20 weeks of performing bench press work that I had programmed for myself, I finally benched that 405. He performed a 716 and 722 pound bench press at the same meet in 2013. What's Included? If you have been training bench or “chest” once per week and managed to get to this level of strength then you’re in luck, because you are highly likely to be a high responder. But then I was interrupted. About 100 million of those men are in an age range where the feat is more feasible (age 15-60). The program is 6 weeks long and is a peaking program. for about four reps. And on bench, I was ravenous. In October, I posted the original How to Bench 400 Pounds (Not What You May Think) over at Freak Strength. To help you make a better decision as to which type of periodization (linear vs non-linear), we will briefly recap a previous article we did here on BarBend called, The Three Most Common Types of Training Periodization. The following routine above suggests using the same amount of weight for two successive sessions until reaching 5 repetitions (a two rep increase in bench every 3 weeks). More Exercises Barbell Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 … I probably would have recorded it  on video and uploaded it to the internet, if camera phones and YouTube had existed. Lines and paragraphs break automatically. Email: click here. If you do not have this installed on your computer you can download the Free version at: www.real.com. You know, thing that would actually help improve my bench. Below is a suggested cycle routine to bench press over 400 pounds in 12 months - without the use of drugs. !...Going heavy with the 3 and 5's is what pushed me into the effing statosphere!..I rep with 305 now....All at 52 years of age. I am too stubborn to give up on something that I want to achieve. If I truly wanted to train hard an push myself, I could easily surpass 405. He only got bench press videos, he worked from what i believe 295 to this weight in 3 years, im not sure but you can check his channel, i think its freaky.. You want more gains? Start setting some time frames on it and work backwards from your target. Dominate whatever method you use. What if I told you that benching 400 pounds was more than strengthening the upper body? Taking my training into my own hands was much more productive than blaming the program that wasn’t working well anymore. Before I talk about how big you can naturally get, I'm going to talk about the size of MOST GUYS who use steroids. Is all natural stone suitable for bench top applications? Some methods work better for one person than another, but they all work to some degree because they all put weight in your hands or on your back. After sifting through the internet for tips and inspiration, I found your words and programs to be most logical and motivational. Anonymous September 18, 2020 at 6:28 AM. 405 = 1 rep max: Do not increase the amount of weight lifted each time you begin bench press. Furthermore, we will … I remember that day. Wow, great advice right? (We're focusing on men because the number of women that can bench 300, although an awesome feat, is statistically insignificant.) If this is your first visit, be sure to check out the FAQ by clicking the link above. Don’t be discouraged if you can’t maintain a 10 to 15-pound increase in 1RM during the subsequent months. Keep up the good work. Excellent advice!...I maxed out @315 many years ago.I just pushed 375 yesterday.60lbs+!! I’m 46 yo, 192lbs and I squat 5×5 for 365 and can easily do a 1 rep of 405. Before I knew it, I had smashed 275. A 405 bench press seems impossible, right? I agree completely with this. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Replies. Great, inspirational article, thanks a lot Josh! “Natural lifters bench pressing 500 pounds….Two people in the entire history of the lift — that means it’s impossible, for any practical purposes.” EXACTLY. At a relatively novice level of training, I was able to reach a deadlift of 405 fairly quickly. I was starting to think more like a powerlifter! I also focused more on multiple sets of 3's and 5's. I pretty much wasted November 2013 to June 2014 working out with a friend who does bench 500+, but did not get there naturally. Younger men are typically able to bench … Reaching your goals rarely has to do with a single day's work. After reaching 300 I became obsessed with being able to rep it. “4 plates” is a light day at the buffet for me. 1180 First Street South I know this is an old post but I can’t help but comment. Six Week Bench Program in Multiple Formats Editable Excel File so you can log your lifts and progress Back as far as I can remember, the thought of bringing 405 down to my chest and bench pressing it seemed impossible. This wasn’t the best way to gain bench press strength, but it was better than what I had been doing. The average American man is natural and weighs 198lbs, thus as a general rule of thumb – being strong translates as having a 330lb squat, a 220lb bench press and 350lb deadlift.. Again this only applies to natty lifters, if you’re injecting anabolic steroids these numbers are going to be significantly inflated; especially when taking AAS like anadrol, tren, deca and … © 2021 Bodybuilding.com. All rights reserved. Most male lifters will never achieve a 300 pound bench press max. People were looking once 225 was loaded onto the bar. He noticed that I was putting that coveted second plate on the bar, and commented: “Nice! Even at a 315lbs bench press at 170lbs, this would put me better than 92% of all lifters. The details of the day were less important than the fact that I was there and putting in the work. At 225 I can do 405, and if I reach 230-235 I can bench … It is highly likely you will. Since you've built up a meaty bench, you need to spend more time working with higher numbers. The following routine above suggests using the same amount of weight for two successive sessions until reaching 5 repetitions (a two rep increase in bench every 3 weeks). When my mind is hungry, I am insatiable. Powerlifter Josh Mac once thought so too. Re: Charles Barkley, old and fat, smokes 405 on the bench « Reply #9 on: April 26, 2013, 11:13:04 AM » Quote from: Cleanest Natural on April 26, 2013, 10:54:08 AM Majority of those who working out would not even reach 150% of their body weight. This "planned and systematized" routine invariably shows an increase of only 20 pounds in bench press every two months but note the "warm-down" (last set) strength increase! The following routine above suggests using the same amount of weight for two successive sessions until reaching 5 repetitions (a two rep increase in bench every 3 weeks). This was also about the time I left the big box gym scene and joined a small powerlifting gym. I need to start hitting bench again. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Accept in your mind that your goals are not impossible; only temporarily out of reach at the moment. Take some time to learn and master the step by step process and you will see a big difference in weight lifted. It boils down to weeks and months and years of CONSISTENT work and dedication. As cliché as this is, it’s important. Some natural stone performs better in the kitchen. Born: 8/9/65. But I could feel his eyes were upon me, but I also noticed more than HIS eyes. At some point, average gains in bench press strength, power and 1RM will slow, but they don’t have to stop. Learn how to build muscle, burn fat & stay motivated. I felt stronger, and I was well on my way to 300. newsletter subscribers! Well, not until the day that 225 finally went up. 225? (A gym membership isn't required to ben… Learn how to get order discounts and FREE fitness gear! A 500 pound raw, natural bench press is extremely rare. A few weeks later I hit 405 in the now defunct Asylum Gym when my body weight crept back up to about 210-215. If we were to hazard a guess based on training videos and various bits of info smattered about the place, then we’d say Erica could bench around 150 lbs. When I'm 205 I can bench press 365, and when I go up to 215 I can bench 385. Reply. The common theme along the way was hard work and consistency. Rattan, wicker, cane, teak, aluminium and synthetic furniture for indoor and outdoor use. John Cena benches 405lbs for 8 reps... surely he can't be natural can he? We teach you how to do thousands of exercises! In regards to this discussion, you’ll bench 225, 315, or 405 a heck of a lot faster when you weigh more. My sister-in-law’s (then) boyfriend spotted me and came over to wag his jaw. I followed many methods over the years, and enjoyed varying amounts of success with each of them. It’s this mentality that currently drives me to train for a 500 pound bench. The Bench-Pressing Cop He Bench Presses 405 Lbs. Naturally, I did what most noobs would do: I hit the magazine rack. Specialists in rattan, cane and wicker furniture since 1984. Absolutely! The very first step I needed to take back then was believing that I could bench press 405. I mostly use plate loaded machines over the past 4 years with flat bench here and there.