BenchPressPapi's journey to a 405 bench press

Training Training Logs
81

Probably in 2-4 weeks. I’m gonna try and get 340x8 and then test my max

I only got 5 hours of sleep so I didn’t go hard today
Close Grip Bench Press
45x20,135x10,225x8,300x5,
340x3x2,
Neutral Grip 90lb DB Bench press 20 reps
Cable flys 50 x12x4
Face pulls 10x4
Hammer curls 10x3

82

Close Grip Bench Press
45x20,135x10,225x10,300x5,
340x4,340x5 ,350x6 w/ ss
Incline Neutral Grip DB Bench press 100x16
Tricep ext 65x25x2
CG Lat Pull Downs 175x5,220x5x2
Face Pulls 10x4
Pull-ups 16
Hammer curls 10x3

83

Weighed 198lbs this morning.
Close Grip Bench Press
45x20,135x10,225x10,300x5,
340x5, 365, 340x5, 340x6 w/ ss, 225x25
Tricep ext 67.5x20 x2
BB Rows
185x5, 235x4,235x5,205x6,205x8, 135x20
Face Pulls 10x4
Pull-ups 18
Hammer curls 10x3

84

375 felt really light.

Close Grip Bench Press
45x20,135x10,225x10,300x5,
340x5,375,345x4,315x10, 340x6 w/ ss
Incline Neutral Grip DB Bench press 100x11
Tricep ext 70x20x2
CG Lat pull downs 180x5,220x6x2,180x8
Face Pulls 10x5
Pull-ups 20
Hammer curls 10x3
Back ext 20x2

85

the lower left side of my lat felt tight at 365 so I didn’t go heavy
Close Grip Bench Press
45x20,135x10,225x10,300x5
365x1x2, 315x10,225x25>>>super set with 30 dips
Tricep ext 80x15x3
Face Pulls super set w/ neutral grip pull-ups 10x5
Hammer curls 12x4

86

Got a new PR 390, tried 395 and failed halfway up. I’m gonna focus on board presses and spoto presses for the next few weeks.

Close Grip Bench Press
45x20,135x10,225x8,300x5,315,355,390,
395 (failed half way up)
CG Spoto press 295x6,295x8,225x17
Tricep ext 72.5x20
BB rows 135x5,225x5x3
Hammer curls 10x4
BB Reverse curls 50x15
Face Pulls 10x5

87

I felt weak/tired today, but I still hit a rep pr with 225 somehow. Maybe it’s because I have to stay tight during spoto presses. I stop an inch above my chest when I spoto press.
Close Grip Bench Press
45x20,135x10,225x10,295,315,
CG Spoto press 295x5,315x3,225x26(PR)
Prone DB Rows on incline 100x7x2,65x25
Facepulls 12x3

88

Seated OHP
45x10,135x5x2,185,225x3x2,185x8x2,135x16
35 sec crucifix holds superset w/ lat raises 22.5x4
Prone DB Rows on incline 100x10x3,75x12,75x16
Hammer curls 42.5x12x4
BB Reverse curls 60x12x2
DB Wrist curls 32.5x20,40x20x2
Face pulls 40x12x4

89

Close Grip Bench press
45x25,135x10,225x10,275x5,315x5,355x3,
320x7
Close Grip Spoto Press 275x12,275x7
Hammer curls 35x12x3

90

Hit a new rep PR 225x28
Close Grip Bench press
45x25,135x12,225x10,275x5,315x5
335x3,365
Close Grip Spoto Press 295x8
CGBP 225x28
Tricep ext 80x15x3
Prone DB Rows on incline 100x12x4
Hammer curls 42x10x4

91

Close Grip Bench press
45x25,135x12,225x10,275x6,315x6,365,
395(stalled half way up), 300x10,315x5,
225x25
Dip Machine 170x20x2
Face Pulls 20x5

92

Papi’s back to get it. Hit a new Rep PR 335x7
Close Grip Bench press.
135x15,225x10,275x5,315x5,365,325x6,
335x7,225x24
Dip machine 170x25x2
Pec deck 130x12x3
BB rows 135x8,225x8x3
NG Pull ups 25
Cable Hammer curls 55xAMRAPx4
Face Pulls 50x15x4
Rear delt flys 2 5x20x2

93

CGBP
135x15,225x10,275x5,315x5,355x3,365,365x3,315x5,265x15
Tricep ext 65x25x2
Face Pulls 50x15x5
NG pull-ups 20
Hammer curls 30xAMRAPx5

94

Close Grip Bench Press
135x10x2,225x10,275x5,315x5,350,365,
375,390,315x5,
CG Spoto press 270x12,225x20
Tricep ext 72.5x20x2
Pendlay rows 185x5,235x3,255x3,185x1
Face Pulls 50x15x5
Hammer curls 35xAMRAPx4

95

CGBP
135x10x2,225x10,275x5,315,335,315x5,365
Pushpress 135x5,185x3,205 225, 225x2,
Pullups 20,15x2
Face pulls 40x12x5

My right pec tendon is severely inflamed. Now I have to bench light for a few weeks smh.

96

Incline Bench Press
45x20,135x10,185x8,225x5,275x5,295,315,
270x7,225x16
Tricep ext w/ 70x15x4,50xAMRAP w/ 30 sec isometric at the end
Lat pull downs 220x5x5,155x20
Hammer curls 40xAMRAPx5
Face Pulls 45x15x4

97

Incline Bench Press
45x20,135x10,185x8,225x5,275x5,295x3,
315x3,320,275x8,225x14
Tricep ext w/ 72.5x16x3,50xAMRAP
Pendlay rows 135x5,245,225x10 w/ 5 sec rest between each rep.
Neutral grip Pull-ups 20
Hammer curls 40xAMRAPx6
Face Pulls 45x15x6

98

CG Floor press 135x10,225x8,275x5,315x2,315x2x2,315x3,275x6x2
Tricep ext w/ 72.5x15 x3
Bench press: 45x50,135x20
BB rows rows 225x5x6
Hammer curls 40xAMRAPx5
Face Pulls 50x15x6

99

Incline BP
45x20,135x5,225x8,275x5,280x5,295x2,225xAMRAPx2. I felt weak and tired today so I stopped lifting heavy and trained biceps and triceps.

100

I Saw a Physical therapist and he said I should stop incline and floor pressing until my pec heals smh.
I’m onna focus on OHP for the next 4 weeks, I hope I don’t get weak…

Seated OHP
45x20,135x5,185x5,225,185x6,205x4,185x8
Trice ext 80x10x5
Neutral grip Pull ups 10x5
Hammer curls 42.5 xAMRAPx4
Face pulls 50x10x5.