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.
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Thread: How close to 405 Bench?
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09-18-2020, 09:09 PM #1
How close to 405 Bench?
Height 5'8
Weight 180
Bench Press 385
Squat 455
Deadlift 545
Age 21
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09-19-2020, 07:56 AM #2
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09-19-2020, 08:02 AM #3
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09-19-2020, 12:10 PM #4
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09-19-2020, 05:10 PM #5
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09-20-2020, 01:52 PM #6
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09-21-2020, 10:59 AM #7
- Join Date: Feb 2006
- Location: Connecticut, United States
- Age: 44
- Posts: 11,541
- Rep Power: 136792
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.I'm not DrewDarden
Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515
Want to bench more? Click here: https://forum.bodybuilding.com/showthread.php?t=178958341
~ Molon Labe ~
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09-25-2020, 07:24 AM #8
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09-26-2020, 04:26 AM #9
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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09-26-2020, 09:01 AM #10
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10-04-2020, 10:32 AM #11
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10-07-2020, 09:42 AM #12
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.Best Raw total 1850 at 181 lbs
best comp raw lifts @ 181
squat 710
bench 500
deadlift 670
"Lightest man to bench 500 raw in a full meet"
my you tube channel of my training http://www.youtube.com/channel/UCkt7CVJ7443k6Vu_1DwP3UA
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10-07-2020, 10:31 AM #13
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.RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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10-08-2020, 09:38 PM #14
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10-23-2020, 02:41 PM #15
Good luck, just getting back into powerlifting and dreaming of getting back to that magical 405!
It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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