BenchPressPapi's journey to a 405 bench press

Training Training Logs
41

45x20,135x10,225x10,275x5,
300x3,320x3,340x3x2(w/slingshot)
265x8
Dips 45,10
Tricep ext 15x3
Hammer strength row machine
180x10,270x10,325x10x2,180x30
Face pulls 15x4

1 Like
42

Incline Bench press
45x20,135x10,185x5,225x5,275x5,
245x10x2
Cable Flys 15-20x5
Front raises,lateral raises, rear delt flys: 10x3
Face pulls 15x3

43

Paused CGBP
45x20,135x10,225x8,275x3,
315,325x2,315x2,
340 w/slingshot
Weighted Dips 90lbs 10x2
Pendlay rows
135x5,185x5,225x5,185x10
Face pulls 15x4
Hanging leg raises 10x3

44

Paused Bench
45x20,135x10,225x10,295x3,315x3
Incline Bench press
135x5,205x5,260x6x2,225x10
Cable Flys 15-20x5
Pull-ups 12x2

45

Paused CGBP
45x20,135x10,225x10,
275x3,300x3,335x2,295x5,275x7
Weighted Dips 90x10,45x21
Tricep ext 10x3
TBar rows
135x8,155x8,170x8,90x20
Face pulls 15x3

46

Incline Bench press
45x20,135x10,185x5,225x5,275x4,
280x5,260x7,260x8,225x10
Cable Flys 15-20x4
Barbell rows
135x8,225x8x2
Single arm BB row 85x12x3
BB Shrugs 225x20x2
Face pulls AMRAPx3

47

Close grip bench press
45x20,135x10,225x10,275x8,
305x7,305x5,305x8(new pr) 315x7( w/ slingshot)
Dip machine 150x20x2,130x20,110x2
Tricep ext 60x15x3
Tbar row machine 135x6x3
Face pulls AMRAPx2

48

Hit another rep PR; 305x9
CGBP
45x25,135x10,225x10
275x10,305x8,305x9,305x7,275x17w/ ss
Dip machine 160x15x3
Reverse Tricep ext 12x3
T bar row 150x7x3
Face pull 12x4

1 Like
49

45x25,135x10,225x10,275x5,315
335
CGBP off a 2.5 inch board:
335x3,355x2,365x2
10 second Static holds: 405,415,415
CGBP 275x12
Dip machine 170x20,130x20
Cable flys 15x3
Face pulls 12x3

50

45x25,135x10,225x10,275x5,315x6,315x5,
315x6, 315x6 ,315x8 (w/ slingshot),225x20
Tricep ext 12x4
20lb side raises w/ 30sec crucifix holds 12x3
Face pulls 12x5

51

Hit a new PR; 315x7

CGBP:
45x25,135x10,225x10,275x6,315x6,315x7,
315x5x2,330x5 w/ slingshot
Cable flys 12x4
Tricep ext 10x4
Face pulls AMRAPx4

1 Like
52

Been hitting rep PR’s like crazy. Today I got 330x5 and 225x25.
Close Grip Bench: 45x25,135x10,225x10,275x6,315x5,320x5,325x5,330x5,225x25
Cable flys 42.5lbsx15x3
Tricep ext 90lbsx10x5
Face Pulls with 3 sec isometric hold. 45lbsx12x3

53

Im a little over 201lbs atm.
Hit 2 new Prs today 335x5 and 315x9. Almost got it for 10

Close Grip Bench Press
45x30,135x10,225x10,275x6,315x5,330x5,
335x5,315x9,225x10
Tricep ext 10x6
Face pulls 12x5 w/ concentric hold
Chest supported DB row: 180x6x5

1 Like
54

I wasn’t feeling it today.
Close Grip Bench Press
45x30,135x10,225x10,275x6,315x5,335x4,
340x4,340x4
355x3 w/ ss, 360x3 w/ ss, 225x17
Cable flys 15x5
Tricep ext 10x5
Face pulls 12x5
Chest supported DB rows 180x6x5
Reverse curls 60x10x3

55

What about legs

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56

Let papi be papi

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57

I’ve trained legs less than 10 times in the past 2 years. My legs haven’t gotten smaller and are still proportionate to my upper body, so there’s no reason for me to do lower body with weights. I still do plyometrics and jog though.

58

Close Grip Bench Press
45x30,135x10,225x10,275x6,315x5x2,
315x7,315x6, 335x6 w/ slingshot, 275x10
Cable flys 15x5
Tricep ext 8x3
Face pulls 12x5
Lay pull downs 180x8x4

59

I’m taking a short break from benching, my pecs need a break.

Seated OHP
45x20,135x8,185x5,205 ,225x3,225x4,
185x7,185x6,190x5,135x12
DB Front raises 30x8x3
DB lateral raises 27.5x7x3
30 sec crucifix 17.5lb DBs 4 sets
DB rear delt flys 35x10x3
Chest supported DB rows 180x6x5
Face pulls 10x3

60

Seated OHP
45x20,135x5,185x5,205,225x2x2,225x3x2
185x5,135x12
Tricep ext 85x10x4
DB Front raises 42.5x12x3
DB lateral raises 27.5x7x3
30 sec crucifix 17.5lb DBs 4 sets
DB rear delt flys 35x12x3
Face pulls 10x3