EthanHun's Journey To 405 Bench Press

[EthanHun]

Smolv Jr Bench Week 2 Day 4

What on the menu today? We have 335 for 3 reps 10 sets

Day 3 and day 4 are the hardest days for me- I much better at higher reps vs lower reps higher weights.

Anyways-

Bench press 335x3 8 sets 335x6 (final set) 9 total sets counted last set as 2 for total reps-

[EthanHun]

Smolv Jr Bench FINAL Week 3 Day 1

Today was supposed to be 6x6 at 285 but it felt way to easy so did

335x4 (daily reps do them EVERY DAY)
285x6 290x6 295x6 295x6 295x6 LAST set 295x10

Overall felt good- Havent been properly resting today was supposed to be rest day but i'm trying to knock out 3/4 of these before newyears trip. Then ill hit the last Week 3 day 4 when I get back and light weight till my Trip on the 7th. After that we be starting up a new program and testing 1 rep max.

[EthanHun]

Been awhile since my last post

Smolv Jr Bench week 3 day 2- 305-315 for 7 sets of 5 Bonus 305x9 at the end

Bench Press: 335x4 305x5 315x5 315x5 305x5 305x5 305x5 305x9

[EthanHun]

What is up EthanHun how you doing? It been a while you still lifting?

[EthanHun]

What is up EthanHun how you doing? It been a while you still lifting?

Yeah bro went ahead and modified week 3 day 3 and day 4 and combined em into a work out today-

Day 3 was supposed to be 325x4 8 sets- I went ahead and did 5 sets with 4+ reps
Day 4 was supposed to be 345x3 10 sets I went ahead and hit 5 sets with 3+ reps

Basically did half of day 3 and day 4 to end the program Video up later!

[EthanHun]

Smolv Jr Bench Program Week 3 Day3/4 combo- WORKOUT PLAN OVER-
Supposed to be 325x4 8 sets but did half and half of day 3 and 4
Bench 325x4 345x4 345x3 345x3 345x4 345x3 325x5 325x4 325x5 325x5
Total Reps 345x 16 325x 23
Happy New years everyone Will be back in a bit- Going to rest up and see if Smolv Added any to my bench Used 375 as training max. My All time max was 395 (RPE 10.5) on NOV 26 took nearly 10 seconds to lock out. We shall see if 405 is in store of If I can get a 395 clean again. Cya later next week K ty Bye

[EthanHun]

Ran the final number for the program.

Total working reps 428 Reps- Total volume 131835 lbs lifted in 15 days.
Average 308 x 28.5 reps a day.
approx 8789 lb lifted per day.

Warmups
253 reps for 49,005 total volume.

Including warmups and working weight we lifted

Grand total of 180840 lbs and 681 reps avg of 265 lbs 45 reps a day for 15 days.

I will test my 1 rep max next friday-

[EthanHun]

We have offically made it to 405 Bench! LFG

[HomeGymChains]

Congratulations!!!

[coachcalande]

Congratulations !

[EliKoehn]

Fantastic job

[EthanHun]

Fantastic job

Thanks good sir-

Congratulations !

Thanks coach

Congratulations!!!

Thanks homie Long time coming

[EthanHun]

January 2022 Bench Specialist
Bodyweight 237 20ish% bodyfat

Bench Press 395-405- Sloopy 405
Slightshot Bench 445 (clean)
Strict Overhead press 180 (weak af)
Incline Bench 290
Closer grip bench 365
Larsen Press 375
Pullups- 10

Squat like 365 Deadlift like 450.

Yeah I don't do them starting 2022 numbers. Looking to hit some PRS on my accessory bench lifts this year! I plan to continue to bulk till May then we will probabaly start a slow cut and see if I can maintain 405+ bench.

[EthanHun]

PEDS ( Press every day system) Rules

1) Bench 4 reps at 85% of 1 rep max EVERY DAY (405x.85=345) This will increase as I test my Estimated 1 rep max increases on the day where I hit max reps.
2) Bench 1 rep at 95% ONCE PER WEEK
3) Accessories 40/30/20/10 reps Every OTHER DAY on accessories
4) No hype or grinds on daily 4 reps. They should be low RPE

[EthanHun]

[EliKoehn]

I highly respect anyone's opinion who can put up 405, but...

Pressing every day.. not sure that's a good idea long term, especially at your intensity.

[EthanHun]

Day 1/50 PEDS (Press every Day) 1/13/22
345 for 4+ reps every day for the next 50 days (These can be done in 1-4 sets they just must be done) 1 rep minimum will be paused

Bench Press 285x5 325x4- 345x 2 345x4 Total reps with 345= 6
OH press (40 reps at 125) 12,8,8,6,6
Pullups 25+- 8,3,3,3,2,3,3,2 = 27

Day 1 felt decent just got back from my snowboarding trip and look a nasty spill on my right shoulder. Feels a little goofy in my rotatorcuff area but the lifts went up nicely- I really only acn feel it when I stretch doing a facepull with the elbow and the arm in a straight parrell line with the ground. Probably a 3/10 on the pain scale more of annoyance then anything.

[EthanHun]

I highly respect anyone's opinion who can put up 405, but...

Pressing every day.. not sure that's a good idea long term, especially at your intensity.

Hey good sir Mr. Elikoehn. The volume/intensity on bench will be very low. I'm used to high frequency training and it works well for me. Basically every other day will be an off day/ recovery day with just the 345x4 reps and stretching.

The other days will be 4-6 reps on bench then a different accessory for reps.

It will look something like this-
https://imgur.com/IOYu8lY

[EthanHun]

Day 2/50 PEDS (Press every Day System) 1/14/22

Squat 285x3 335x2 335x2 285x3
Bench 345x4 375x1 385x1 (Rule #2 1 rep of 95% once a week aka 385)

Thats all folks easy day got me some lightish squats in. Plan to do more squats 2-3x a week with low volume and intensity and ease back into them.

[EliKoehn]

Hey good sir Mr. Elikoehn. The volume/intensity on bench will be very low. I'm used to high frequency training and it works well for me. Basically every other day will be an off day/ recovery day with just the 345x4 reps and stretching.

The other days will be 4-6 reps on bench then a different accessory for reps.

It will look something like this-
https://imgur.com/IOYu8lY

Well you clearly know what you're doing. Good luck man! In awe of the 405 press.

[EthanHun]

Well you clearly know what you're doing. Good luck man! In awe of the 405 press.

I hope 405 will be easy down the road that is the goal- 385 was tough today little butt leaving the pad- O well One day 405 will be easy. Hoping by the end of this year it be something I can hit any day of the weak for a single.

Anyways back to work- I'm have to start my cut in May so i'm hopeful I can gain enough strength to keep 405 through my cut from 240 to 215 over the course of the remaining 7 months. I'm go super slow like 1lb a week max.

[EthanHun]

Day 3/50 PEDS (Press every Day System) 1/15/22

Bench 345x2 365x2 345x4
Incline bench 215x10 205x10 205x7 205x7 205x6
Curls 50+ reps 25x 15, 10, 10, 5, 5,5

Tomorrow day 4 we ill be working 365 for a max rep set- goal is 3+ would love 5 but i'm not there just yet. We shall see

[EthanHun]

Day 4/50 PEDS (Press every Day System) 1/16/22
It appears day 4 is always going to be a 1+ rep- Hit 3 so this means next week day 4 will be 1+ at 370-
Bench 365x1 365x3 365x3-

Little sad I wasn't able to push 4-5- Hit 365x3 back in novemember was hoping for a +1 rep PR. Anyways I did check my form from the the nov vs todays and it was WAYYYY CLEANER- so that is almost a PR to me.

[EthanHun]

Day 5/50 PEDS DadliftsnRuns (Press every Day System) 1/17/22

Bench 345x5 (added 1 today feeling good extra rep broke the rules was a little grind)
CG Bench 255x12,10,10,10 (40+ reps) hit 42.0 for the lolz
DB rows 65x20 85x12 95x12 125x12 125x5 (50+ reps) added a few extra since the first set of 65x20 was way to light.

[HomeGymChains]

Day 4/50 PEDS (Press every Day System) 1/16/22
It appears day 4 is always going to be a 1+ rep- Hit 3 so this means next week day 4 will be 1+ at 370-
Bench 365x1 365x3 365x3-

Little sad I wasn't able to push 4-5- Hit 365x3 back in novemember was hoping for a +1 rep PR. Anyways I did check my form from the the nov vs todays and it was WAYYYY CLEANER- so that is almost a PR to me.

Very smart - making sure form is good!

[EthanHun]

Very smart - making sure form is good!

O yeah form is Key- going well.

[EthanHun]

Day 6/50 PEDS DadliftsnRuns (Press every Day System) 1/18/22

Every other days like a rest day- Still have to warmup and hit my daily 345x4 (in 1-4 sets what ever)

Bench 345x4 (felt heavy) A bit sore from the DB rows 125x12 yesterday, 345x2 345x2

Then a bunch of stretching and facepulls and what not

[EthanHun]

Found this post from August 2009 about a year after starting Pretty amazing to see how the lifts have changed since then!

8-26-2009

Squat 5RM 205 ( low i know)
Bench 5RM 185
DeadL 5RM 265
Incline 5RM 165
Row 5RM 135

8/26/09

Squat
Warmup
Barx10
85x10
115x10

135x5
155x5
170x5
185x5
200x5

Incline bench
Warmup
Barx10
65x5
95x5

115x5
125x5
135x5
150x5
165x5

Deadlift
warmup
65x5
115x5
135x5

185x5
205x5
215x5
235x5
265x5

[EthanHun]

2-15-2010

Age: 18

bench 245
squat 285
deadlift 325

[EthanHun]

2-15-2010

Bench 245 at 190 lbs

2-1-2022

Bench 405

160 lbs in 11 or 12 years- 13-15 lbs a year gain on bench seems low but I guess once you hit near natty potential it gets slow af. O well

Happy with my gains- Hoping to hit 420 by April 20th. After that I'm focus on cutting and see if I got any new muscles Not sure i'll get back down to my 190 weight from 12 years ago or not. We shall see

Currently 5'10 240 lbs about 20% bodyfatish