EthanHun's Journey To 405 Bench Press

[EthanHun]

Tearing up some #2018 numbers LFG turned 30 turned stronger-

Pretty happy first PR in over 2 years- Closing in on the magical 4 plates! Hoping to continue and finally hit that 405 in the next 2 years.

#10 gain 1 rep gain from my previous 275x9 PR- Also hit 325x5 so added a rep there. Been a struggle but finally hitting my grove again.

[EthanHun]

After a suggestion from one of my follower i'm going to run the 6 week canditos advanced bench press workout and track my results here:

Starting Bench 375 (hit it lifted bootyhole a little bit) 365 got it clean- Hit 355x2- I'll be using 375 as my max and go from there-

Week 1 will be 5x workouts starting today- Looks pretty easy gonna try and challenge myself on the slingshot/incline bench accessories- then hit 2 isolation- Dips, Flys, DB press, DB raises- I'll use 2 different onces each day for 3x20

Day1-
265x3x3 Bench

[EthanHun]

10/17/2021 Week 1 Day 1 Candito Advanced Bench 6 Week Starting 1RP Max 375

Bench 265x3- 3 sets (easy)
Slingshot bench- 325x8 335x8 345x8 - 365x6 (bonus set to test for later this week 6 rep)
DB press 3 sets 20 reps
BodyWeight Flys- 3 sets 20 reps

Overall solid workout-

[EthanHun]

10/18/2021 Week 1 Day 2 Candito Advanced Bench 6 Week Starting 1RP Max 375

Bench 265x3- 3 sets (easy) Did these for 3 second pauses
Incline bench 3x6- 195x6 215x6 225x6 (was nice) Can probably get up to 235-245x6 unracking on my bench is the hardest part
DB Curls 3set 20 reps
DB rows 3 sets 20 reps
DB lateral raises 3 sets 30 reps

Over all so far easy- Week 1 appears to be pretty easy.

[EthanHun]

10/19/2021 Week 1 Day 3 Candito Advanced Bench 6 Week Starting 1RP Max 375

Bench 265x3- 3 sets (easy) Did these for 3 second pauses
Sling shot bench 345x6 365x6 395x4 405x3- Was supposed to do 3 set 6 reps but wanted to get some heavier- 1st time ever lifting 405 weird the sling shot gave me bruises on my elbow for the 1st time from the weights. Doesnt really hurt but noticeable.
DB raises 3 sets 20
OH DB press 3 sets 20
Fly machine 3 sets 20
Dips 3 sets 10

I need to figure out why my leg drive is forcing my booty up a tad. Any idea? Only happens on super heavy weights

[EthanHun]

10/20/2021 Week 1 Day 4 Candito Advanced Bench 6 Week Starting 1RP Max 375

Bench 265x3- 3 sets (easy) Did these for 3 second pauses added a few heavy sets to test weeks 3-4 sets numbers- 325x3 335x3 350x3
Still cant figure out why when I go heavy mode my booty wont stick- i'v tried all kinda of leg drive squeeze glutes- legs back heels down press idk.

Incline 245x6x3
DB shoulders 3x20
Flys 3x20

[EthanHun]

10/28/21- Update got a neck injury monday- So i had to take off 3 days got back into it today-

Candito week 2 day 1- week 2 day 2

Monday I did
Bench 280x3x3 295x3 335x3 345x4 (PR) Then got hurt reracking it some how all the pressure of the weight cranked my neck

Anyways it feeling a bit better today-

Bench 280x5x5 (supposed to be 3x3 but was 2 easy)
High Pin Press dead Presses- 335x6 355x5 375x2 tried 385x1 but wouldnt budge hopefulyl by end of this I can hit 385 (+10 pr) well see a clean clean 375 would be nice
Flys
Rows
3x20

Icing the neck and heating it up hopefully back to 100% in a week or 2 once this workout starts becoming challenging

[EthanHun]

[EthanHun]

10/30/21
Canidiot week 2 day 3/4

Bench 285x5x5 295x3 315x8 New PR

Low pin Press 315x 3x3

Curls/Flys/DB rows 3x20

New PR 315x8 LFG!!!! Video below

[EthanHun]

Finshed up week 5 Of Candiots bench program-

Today was 5 rep max test-

I Hit 350x5- It was heavy but not to heavy Prob could have gotten 355 maybe 360. Hit 375x2- Then 335x3 for 4 setsd 335x5- Over all pretty decent program- Hit 315x9 last workout so a + 1 PR from my previous PR last month

Anyways Def going to beat my 375 PR- (hit it for 2 today) so yeah I'm going for 385 390 395- Gonna try and see next week- Will do a solid warmup then 315x3 350x1 then gonna go for 385. If I hit that I may try 390 395 we shall see- Def inching closer to 405- I fully expect to get that 4 play bench by next year. Maybe even by the end of this year we will see- About 10-20 lbs away less than 5% I can taste it!

[EthanHun]

Next workout on the menu is Disbrows DeathBench with taper- I'm going to change around the accessory work a tad bit It be 2x week 1 heavy day 1 rep day- with lots of accessories. Then i will be hitting back hard 2x a week and legs once a week. Gonna be a 10 week of hell but I think It should be able to push me through my limit.
This program will Be starting Nov 28th- so basically start of December and ill be 10 weeks so Like finish up at the end of january- early feb. Should Then be testing my 1 rep max Middle of FEB 2022 for my 405+ BENCH LFG- As long as no injury occur I'm pretty sure Ill destroy it by March/April at the latest!

[EthanHun]

Closing in on you 405-==Slowest 395 rep ever-

[EthanHun]

315x11- Felt good - calculator says 430- I'm test in january!

[HomeGymChains]

Extremely impressive progress!

[EliKoehn]

That's amazing. Incredible job and it looks like you'll get it!

[EthanHun]

Extremely impressive progress!

Thanks! 405 is around the corner.!

[EthanHun]

New workout program 13 weeks sheiko Bench Press Only Program

https://power35.ru/biblioteka/zhim-l...bitelej-pahat/

Week 1 day 1- 12-14-21

Bench Press 200x5 235x4 275x3 275x3 295x3 (5 sets)
Squats 200x6 235x6x6
Bench 275x4x4 235x5 200x5

Landmind press- 175x5x8
Pushups 5x20
T-bar Rows 5x8-12- + cable rows

[EthanHun]

New workout program 13 weeks sheiko Bench Press Only Program

https://power35.ru/biblioteka/zhim-l...bitelej-pahat/

Week 1 day 1- 12-14-21

Bench Press 200x5 235x4 275x3 275x3 295x3 (5 sets)
Squats 200x6 235x6x6
Bench 275x4x4 235x5 200x5

Landmind press- 175x5x8
Pushups 5x20
T-bar Rows 5x8-12- + cable rows

SkKKKRIIKKK- Decided to go a different way-

Running Smolv Jr Bench 1 More time!!

[EthanHun]

Week 1 Day 1- Bench 395 1 rep max - Training Max will be 375--- 12-15-21

Week 1Day 1 week 70% 375. === 265 6x6
DB rows 3 set 10-12
DB triceps extensions 3 set 12-15
Biceps curls 3 12-15

[EthanHun]

Week 1 Day 2 12-17-21 Smolv Jr Bench Program 4x- week

Day 2= 75% 375= 285 7 sets 5 reps- Last set i did AMRAP got 10.5 failed.
cable rows 3x12
Curls 3x12



If anyone watches would ya mind giving me a form check thanks- I got lots of angles trying to see what wrong but cant see much

[EthanHun]

Week 1 Day 3 12-19-21 Smolv Jr Bench Program

Day 3= 80% 375= 300---
Bench Press 300x 8 Sets x 4 Reps
Light curls
Cable rows

[EthanHun]

Week1 Day 3
Day 3 =80% 375 training max= 300 8 sets of 4
Bench Press 300 8sets 4 reps
light curls
light cable rows



Overall ,weight moved slowish today added in a little extra pauses- felt goodish. Tomorrow is 320 for 10 sets of 3- Stay tuned will be a harder one.

[coachcalande]

You are very patient….I’d try it now.

Keep it up! Rooting for you.

[EthanHun]

You are very patient….I’d try it now.

Keep it up! Rooting for you.

Thanks coach i'm very very close!

[EthanHun]

Week 1 completed Day 4- Smolve Jr Bench Program
Training Max 375- 85% 10 sets of 3 reps= 325

Bench Press 325x3 10 sets- I tried to do plenty of paused reps when I could- Not all reps had it but must sets had at least 1 good pause rep-
3 sets of 10 pullsup

[EthanHun]

Bonus work on off day

[EthanHun]

Week2 Day 1 Smolv Jr Bench Program

Training max 375 = 70% +10lbs == 275- I'm also switching thing up a bit- I plan to hit 85% of my true 1 rep max 395 (335) for 4 reps every day for the next 50 days. It can be in 1 set or 2 sets or 3 sets depending how im feeling-

Bench 335x4 275x6x6 (didnt record 1 set) Last set I went ahead and did my AMRAP set and got 11.5 reps.



Overall, Felt great my bodyweight is slowly creeping up- I look similar leanness so minimal fat gains-- Goals for 2022- 450 lb bench Press- April 20- 420 lb bench-. After I hit these 2 goals I will then be happy and will run a 1 year slow slow cut to finally be a RIPPED nasty beast mode 205 lb animal! Stay tuned 2023 me gonna be a beast.

[EthanHun]

Merry Christmas Eve all

Smolv Jr Bench Week 2 Day 2- 75% +10- 375= 295 7 sets 5 reps- Bonus 335 4 reps EVERY DAY

Today felt great my bodyweight is up a few lbs been eating about 200 grams protein a day- My chest shoulder area is a bit tight so taking my time on warmups 145 x10 145 x10 145 x5 145x5 with different grips then 195x5 235x5 285x3 then 335 x4- Then 7 sets of 295x5 a few sets I added a few bonus reps
After that I hit up curls and db rows and cable rear delts.

[EthanHun]

Merry christmas
Little heavy session
365x2 375x2 375x1- 235x24

[EthanHun]

Smolv Jr Bench Program Week 2 Day 3-- 80% of 375 training max + 15#. So We have 315 8 sets of 4.

Bench Press 335 x 4 (daily reps EVERY DAY). 315x4 reps 8 sets- Last set I hit 7. O

Over all feeling good but the extra work accessorys will need to be lowered. Going on News year vacation so there will be a small gap in week 3 progress- I wil be testing 1 rep max gain in late January once I return from the Snowboarding trip. Once I'v completed the smolv Jr bench program and rested I do believe I should be able to peak add + 10 to my 395 for a 405 finnally. We shall See.

After this i'll be running a 50 day Press program. I will be decreasing the bench press volume but increasing the volume on accessories such as CG bench, Larsen Press, OH Press and incline press. I do believe this should leap me forward to my to 420/ by april 20 goal

Stay tuned K TY Bye