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  1. #1
    Registered User Matthewthao30's Avatar
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    How close to 405 Bench?

    So I've been out of the gym for a year, due to injuries, life, being lazy, and covid. Even after a full year off, my nagging injuries are still acting up, rotator cuff, back and shoulders. 6 weeks ago I decided that I'm gonna try to make 1 final push for my life time goal of a 405 Bench Press, even with all these nagging injuries. I was so close before I quit the gym last year, and that was something that bothered me.

    6 weeks back, and my muscle memory is doing it's thing. I did 315 for 5x5 pause reps today. The last set was about a RPE 8, maybe 7.5. My goal is 405 touch and go. In these 6 weeks back I already had to take a week off due to the pain being too high. I also had to switch to pause reps for my sets vice touch and go because that made it hurt a little less.

    Now, my question is: How much weight would I have to hit on 5x5 to be able to confidently bench 405? Keep in mind that my gym does not allow spotters.
    Height 5'8
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  2. #2
    Registered User NotThatUgly's Avatar
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    Originally Posted by Matthewthao30 View Post
    So I've been out of the gym for a year, due to injuries, life, being lazy, and covid. Even after a full year off, my nagging injuries are still acting up, rotator cuff, back and shoulders. 6 weeks ago I decided that I'm gonna try to make 1 final push for my life time goal of a 405 Bench Press, even with all these nagging injuries. I was so close before I quit the gym last year, and that was something that bothered me.

    6 weeks back, and my muscle memory is doing it's thing. I did 315 for 5x5 pause reps today. The last set was about a RPE 8, maybe 7.5. My goal is 405 touch and go. In these 6 weeks back I already had to take a week off due to the pain being too high. I also had to switch to pause reps for my sets vice touch and go because that made it hurt a little less.

    Now, my question is: How much weight would I have to hit on 5x5 to be able to confidently bench 405? Keep in mind that my gym does not allow spotters.

    I think you're advanced enough to know that no one can answer this question.

    also what kind of gym would rather you do 405 without a spotter than with a spotter?
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  3. #3
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    Originally Posted by NotThatUgly View Post
    I think you're advanced enough to know that no one can answer this question.

    also what kind of gym would rather you do 405 without a spotter than with a spotter?
    His own private garage gym haha
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  4. #4
    Registered User Matthewthao30's Avatar
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    My gym takes Covid pretty seriously, no spotters, mask always on, all that.

    And people who bench over 405 should be able to give me a rough estimate.
    Height 5'8
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  5. #5
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    5x5 paused w/ 315 and the last set was only an 8/10?

    IMO there's a good chance you're already there, SRS.
    You may want to do a peaking cycle before maxing though
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    315 is too far away to be a reliable barometer, IMO. I would say if you could do 365x3, you have a greater than 50% chance of success at 405. If 365x5, probably more like 85%+.
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    Sounds like you're pretty close.

    Can you at least get two side spotters? I wouldn't suggest anyone take a max bench without a spot.
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  8. #8
    Registered User Matthewthao30's Avatar
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    Just did 385 for 3 at an RPE 9. I'm gonna try 405 next week, feeling pretty good about it.
    Height 5'8
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  9. #9
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    Originally Posted by Matthewthao30 View Post
    Just did 385 for 3 at an RPE 9. I'm gonna try 405 next week, feeling pretty good about it.
    IMO you are not going to try next week..
    Next week you are benching 405. Or maybe even think about going for 410 so 405 is not this all time mountain that you are going to try to climb.
    405 is going to be easy. 410, that will be the real test. Maybe you don't even really take a rep at 410 but right now I would absolutely make myself believe I am going for 410.
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  10. #10
    Registered User Matthewthao30's Avatar
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    Originally Posted by powerlifterer View Post
    IMO you are not going to try next week..
    Next week you are benching 405. Or maybe even think about going for 410 so 405 is not this all time mountain that you are going to try to climb.
    405 is going to be easy. 410, that will be the real test. Maybe you don't even really take a rep at 410 but right now I would absolutely make myself believe I am going for 410.
    That's what my friends are telling me too lol. I do have a history of "over preparing" for a max. Same thing happened when I first hit 385, 350, and 315. Only time I grinded on a max was for 365, and that's because it was a spur of the moment thing.
    Height 5'8
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  11. #11
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    Well OP, are you part of the 4 plate bench crew now?
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  12. #12
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    if I can hit 315x10 I usually can do 405x1
    Think around 365x3 also about.

    Sounds like your height and weight is similar to mine. Though I didnt hit 405 till my early 30's, was stuck on 385 for quite a while.
    I had nagging injuries similar to you, always been suffering to shoulder issues with my long bench stroke.
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  13. #13
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    315x10 is a good metric as mentioned above.

    When I was training more for strength, 315x12 put me a pb of 420 paused in a meet.
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  14. #14
    Registered User 00Olu's Avatar
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    Originally Posted by Matthewthao30 View Post
    Just did 385 for 3 at an RPE 9. I'm gonna try 405 next week, feeling pretty good about it.
    That should do it.
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    Good luck, just getting back into powerlifting and dreaming of getting back to that magical 405!
    Why NOT?

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