My Road to a 100kg Bench Press

My training logs edited into one video showing my journey to a 100 kilogram flat bench press.
I'd been training for about a year using machines before eventually picking up a barbell. It then took me about 18 months to work up to a 1 rep max of 100kg, and a further 12 months on top of that before I'd doing a working set of 100kg for 3. The working sets being 5x3 @ 100kg but only managing a best of 3 sets of 3 and failing the other sets only managing 2 reps.
First 6 months was custom routine benching once per week without too much of a plan. 12 months after followed stronglifts starting way back down at its recommended starting weight. 12 months after that was back to benching mostly once per week using 5x3 but mostly sticking to the stronglifts progression & deloads.
Plenty of set backs, learning & sticking points encountered on this road.
Editing: DaVinci Resolve (www.blackmagicdesign.com/uk/p...)
Music: filmstro.com/

[@zakkhetfield1963]

Love that you're keeping your form solid. You'll be at 120kg before you know it 👍🏼

[@somefitnessdude5998]

Cheers dude

[@Boxerman801]

I have made 10 on 120kg 😊

[@Tube2097]

He deserves a thumbs up for the hard work, spirit and personal achievement, but I wouldn't have said the form was "solid". Being honest with oneself is what results in continued work for improvement.

[@dutch9846]

@@Boxerman801 xd im on 8-10 at 150kg

[@Elliot_97]

I had a weird progression to 100. My PR was 92.5 for 1, and then one day when I was loading 80kg for a set of 5 reps, I unintentionally loaded 100kg without realising. Managed to do 1 rep, and it wasn't as difficult as my 92.5. I assumed I'd accidentally added like 5-10kg, not a full 20kg extra. Taught me how much mental game there is to lifting. Matters a ton whether you actually believe you're capable of the rep or not.

[@somefitnessdude5998]

Absolutely! Failed plenty lifts i knew i could do just because i was anxious or whatever. Nice way to get around that 😄 well done 💪

[@Korda27]

That happend to me when I was squatting

[@biobadka4386]

Once i did that with 102kg but aiming for 1-2 reps with 92kg. In the beggining i was like " damn why i'm so weak today, it's harder" but i pushed it.

[@counterleo]

The bench that tilts when you rerack is a bit monkaS :) GG brah, sick gainz. Also, no "shuffle of shame" as there is no shame in failing attempts. He who never fails is not challenging himself enough :) My 5RM was 78.5 last year, I got through chemo last summer and now my 1RM is about 75 and grinding back up. 70 bodyweight.

[@somefitnessdude5998]

Respect mate, that’s some test to the motivation you’ve overcame. Already past the body weight milestone too 💪

[@EtienneQuarez]

Eeeh mais je te reconnais beau gosse tu serais pas sur NdM toi ? 😳

[@counterleo]

@@EtienneQuarez Ça c'est la fame qui arrive

[@marcusaerts7541]

Respect man

[@colmhhtwitch]

respect bro

[@TheSuperdodgy]

Dude.. thats awesome !! Set yourself a goal and got there plus some. Great Motivation

[@somefitnessdude5998]

Thanks man 👍

[@outgrown3094]

Seems like you started at the same level as what I am currently. Good to know it could be done in a year with a solid routine. very motivational

[@kianmerrills]

fair play you kept in great control the entire time !

[@jaylansuarez]

Been so unmotivated haven’t done gym in like 2 months, weigh 65 and pb is 80 but this is making me want to go back and get big again to achieve 100, keep going man!!

[@somefitnessdude5998]

Well i hope you’ve been back in the gym. The numbers are good goals to aim for and feels great to hit them. But don’t let them demotivate you if it’s taking awhile to get there. As long as the effort is being put in, you’ll be looking and feeling better whatever numbers you’re doing 💪

[@Amin2k]

I love how you keep your form solid. I recentely started going slow on the eccentric and i had to drop my weight by 10kgs. Crazy how much more i could lift with a little chest bounce, but i was sabotaging my gains. Anyways, amazing stuff man

[@inconsistent684]

Dude that is absolutely amazing and also super scary doing PRs in the garage with clips with no spotter! Keep up the good work beast!

[@somefitnessdude5998]

As it turns out i’m not so hardcore as that 😄 i’ve got spotter arms set on my frame so perfectly safe which you see if you skip right to the end. Fully recommend a frame like that or a rack. But thanks though 💪

[@inconsistent684]

@@somefitnessdude5998 my bad! Didn't see those there either way you are a beast dude keep up the good work!

[@ocuesta22]

Great journey! Congratulations

[@nathanmyronfitness]

Great motivation man! I’m hoping to hit 130kg maybe even 140kg in the next couple of months 💪

[@somefitnessdude5998]

Impressive numbers dude!

[@Kj-jh3pk]

how'd it go man?

[@ShawnLH88]

nice one brosef i struggled with bench years ago but kept pushing and form solid and reached my goals too

[@somefitnessdude5998]

Excellent 💪 Yeah I definitely find it the hardest of the big 3 to make progress on

[@ShawnLH88]

@@somefitnessdude5998 i was doing 225 for 2 in high school and weighed 175. now i'm 34 and weigh 240 and didn't 455 for two last week after 3 years of powerlifting training

[@hussainkhuzema7083]

This type of videos help me focus on my strenght gainzz..

[@somefitnessdude5998]

Happy to help!

[@Hillspk1]

I’ve been stuck on the 80-87.5 like you for awhile starting to do 90 for 2 recently bro good job

[@somefitnessdude5998]

Sticking points can be real tests for the motivation, well done 👏

[@mcelhinn]

I'm 63 years old and did a 151.95 kg the other day. You will beat that easily by the time your done. Persistence and consistence always the key with a little patience thrown in. Every week just a little stronger.

[@somefitnessdude5998]

Thanks man! And that number is great for whatever age so well done 👏

[@XAVIERSHIMEX]

Hello sir, no offense but are you on THT?

[@abyss1997]

@@XAVIERSHIMEX obviously duh, and its TRT not THT

[@XAVIERSHIMEX]

@@abyss1997 yeah was a typo

[@shh711]

I'm early 30s & began to feel like my body is asking to be left alone lol. If a 60 yo can make gains, maybe its just my mind telling me this & hypertrophy can continue

[@giopa171]

That’s a fucking good bench! Well done mate

[@ESKATEUK]

Well done man, you’re at the exact same point as me, 100 is now going up fairly easily, but I’m yet to try anything above 105 haha. Keep it up

[@killakilla1038]

Haha at 100 x7 currently. Mad ting. Keep it up bro

[@rxzert9385]

Great Video! enjoyed it alot!

[@somefitnessdude5998]

Thanks man 👍

[@zacsborntorunrunningadvent3441]

You have a solid build which will help to keep progressing especially with a good carbohydrate intake % of your food cals for Glycogen & muscle fullness/Volumisation. Before Marathon Training I got up to 110kgx10 & 150x1 125x6 (all in 3 seperate wrkouts) but not with as strict a form as you. Keep up the good lifts. Cheers

[@somefitnessdude5998]

Cheers 👍Yeah I’m definitely not on a diet optimum for performance. I cant even be bothered with protein shakes. I think time i can spend training is a more limiting factor than diet though. Might be slow, but still making progress!

[@ensssja]

What a king

[@francisjtuk]

Your video was definitely an inspiration for me. I just managed to do my first 100kg single this week finally at the age of 51 ! Been a dream of mine for a long time. Bottom line is there's no magic to it really - you just have to put in the hard yards. I used a 3 sets of 5 approach after my warmup sets. Increased the weight by 2.5kg each time I could complete the sets. Stayed at the same load if I couldn't. Once I hit 90kg x 4reps I felt I was ready and just gave it a go. It went up reasonably easily, no major grind but I did have a spot just in case.

[@somefitnessdude5998]

Congrats 💪 yup, nothing to it but consistent hard graft. No idea why I chucked my training vids up really, so appreciate the feedback!

[@agustinarancibia7021]

I’m right now in the 83,2Kg with 66Kg and 1,67m. This week I’ll try, no, I’ll REACH the 87,8Kg!!! Love the video man!

[@somefitnessdude5998]

Impressive numbers! Keep up the good work 💪

[@asmundlunde5604]

@Manfreski im not him, but I almost same weight and height. 61kg and 166-167cm. Just got new pr 87kg bench Edit: Just did 92,5kg yesterday Got new pr again Did 95kg 19 may Got new pr again. 97,5kg and was able to rep 80kg for 10 reps

[@hassansal3129]

60kg 1,65m, didn't know you can reach +80kg at my height, Good numbers man

[@GuardKZ]

I am 66kg, 163 cm, 31 y.o. Pr 80kg atm

[@oosthuizen2012]

Shit, I’m 185cm, 89kgs and my bench is only 60kgs

[@eskaban_edits]

100KG is absolutely insane. youre a total beast

[@rondovk]

Love this

[@amansworld________8775]

I just did 105kg bench PR today .. strengthening those triceps really helps

[@bresterr]

Impressive Technique

[@armandtonga4501]

Hope me being motivated by you motivates you back brutha 🙌🏽. Keep going from Australia 🇦🇺🔥🔥

[@somefitnessdude5998]

Haha it absolutely does mate, cheers 👍

[@armandtonga4501]

@@somefitnessdude5998 subscribed, can’t wait to see another progression video 💪🏽

[@Kurairu]

Your form looks really nice, I'm shaky on my 100kgx1. I'll get there though!

[@somefitnessdude5998]

Have you recorded it and watched back? My heavy lifts always feel like trash but rarely look as bad as i think

[@PokePresto]

Just started weight lifting two weeks ago. Currently at a max of 50kg but hoping to get it up slow and steady.

[@somefitnessdude5998]

Good mentality 👍 and you will 💪

[@nitsanbh]

Now, 8 months later, How has it been going?

[@PokePresto]

@@nitsanbh Was at 85kg max 6 months ago, then managed to injure my right triceps and have been out for the last 6 months, just started lifting again 1 month ago and am currently at 70kg 1 rep max.

[@nitsanbh]

@@PokePresto good luck with that! My max bench is 80kg for 5 reps. My starting point was a 30kg bench, 16 months ago. Surely you’re physically bigger than me, I’m 5”4½

[@PokePresto]

@@nitsanbh Im 6"4

[@akezhangrizzly9983]

Yo, i benched it to recently 🎉 congratulations

[@youvancchetry5594]

Very good...

[@locngo]

I did 100kg few days back and was looking for s.o that did it online. All I want to say is I am very proud of you bro.

[@somefitnessdude5998]

Thanks man! Right back at you 💪 well done 👍

[@lapplandsjagare]

Good luck 👍

[@fixdown5561]

Tricep rope push down made help for me

[@zacsborntorunrunningadvent3441]

Welldone

[@paoloh885]

I've been stuck at 85kg for 1 rep for a couple of months now, recently started progressing again by changing up my program and eating a bit more. Can't wait until I'll hit 100kg!

[@somefitnessdude5998]

Yeah feels great when you hit that target. Not even sure why, but it does 😂 i was looking and feeling better way before i hit my first 100 which is surely more important. No one fist pumps the air for feeling healthy though haha Good luck with journey 💪

[@paoloh885]

@@somefitnessdude5998 Thanks man, and yeah we often take health for granted. Sometimes you have to take a step back and realise how fortunate we are to be able to focus on gaining strength instead of worrying about our health.

[@DrRussell]

Beast

[@alakazoom87]

I been doing 5x5 every other day for last month.. adding 5lbs a week. Amazed at how our bodies adapt. Just hit 225lbs this morning for my 1rm

[@andregardner7185]

Yooo!!! Ain't no feeling like that 225. Sure 315 is great, but it takes the early consistency and will. Keep going. Soon, you'll pop it for 10. 🤙🏽🤙🏽

[@somefitnessdude5998]

Yep that milestone feels great! Congrats 💪😁

[@abdannnaitchabane9116]

Respect

[@samlifts156]

Great transformation brother. What was the workout program you ran through the journey of 60kg -100kg bench press?

[@somefitnessdude5998]

The stronglifts program / app. Once i started struggling to fit workouts into a lunch break i skipped the squat on deadlift day. And once i stopped progressing at all after multiple resets i switched to 5x3.

[@mogahidlordfitness3906]

Go bro

[@andreadebortoli6069]

Great for motivation. Got 102 kg 1 rep 2 months ago. Had to stop due to coronavirus. Struggling at 80kg 7 reps now...gonna be back soon there.

[@somefitnessdude5998]

Nice work, won’t take long to get back.Your max might still actually be pretty close to 102.5kg. I noticed after not training for a while it was my ability to do reps that suffered more than my max. Took me 3 months to get all my lifts back to my previous working weights starting with weights i could get 10+ reps. Focussed on running for 6 months.

[@andreadebortoli6069]

@@somefitnessdude5998 keep it up and strong bro

[@eskaban_edits]

you do 7 reps of 80KG!?? holy fuck youre strong

[@andreadebortoli6069]

@@eskaban_edits Trying my best man, I do like streght way more than aestetichs.

[@fender1000100]

You are doing well. But you should micro add to the weight. So instead of trying to jump up 5 kg or 10lbs at a time. You do 1kg (2.2lb) jumps. One warm up SET.. I set to failure. I was adding a KG every workout. For 31 workouts in a row doing this. When I hit a plateau I started resting 2 extra days. Bench went from 155lbs for 5 to 225lbs for 5 in less that 6 months.

[@topman6727]

Lol we have all done the shuffle of shame !

[@somefitnessdude5998]

glad its not just me over reaching 😂

[@rettbull9100]

I'm currently working toward 136.078 kg. Nearly there, but keep hurting my shoulder. Am getting old. Keep working toward your goals.

[@somefitnessdude5998]

Feel for you there, shoulder issues are awful. I had them constantly when I first started training. Stopped me sleeping as well. For me though it was as easy as just not using weight machines. Age is a tougher one to fight! Good luck 💪

[@jalapenogaming9740]

GG🔥🔥🔥

[@ThunderbackOG]

Good Job My man. What do you weigh by the way? You seem to be above body weight now. Wich is great.

[@somefitnessdude5998]

Pretty much always around 85kg mark. I try keep a bit south of that where possible 😄

[@heavyonthewrist2666]

The way I moved up from 70kg past 100 is do sets of 10 of bar then 40/50/60/70 then sets of 5 80/90 then 1-3 of 100-105 then back down in reverse.. not sure if it will work for everyone but it is the way I’m maxing bench strength

[@somefitnessdude5998]

Is that 10 reps of 40/50/etc or just singles?

[@heavyonthewrist2666]

@@somefitnessdude5998 10 reps

[@heavyonthewrist2666]

But that’s just how I have been doing it.. there’s probably a million different regimes

[@ertugrulbae46]

I did a 5x5 at 17. Reached 80kg bench, barbell row was about the same, maybe slightly more. Shoulders at 45-50kg. Squat was 100kg and deadlift was even higher. This was within 3 months or so. Strict 3 min breaks. I just couldn't hold the bar for rows towards the higher end. It simply wasn't happening. Forearms were too weak. Plateaus are almost impossible to break without changing the other limiting factors and workouts. Hence why I couldn't break the bench record. I reckon it was triceps lagging at that point due to it being non existent workout on the 5x5 plan lol It's a fantastic way to increase strength.

[@somefitnessdude5998]

So far just varying reps has worked well for me. And i tend to rotate between madcow (I skip the midweek light squats) and greyskull now that stronglifts is too much for me. The overhead press i have swapped for close grip bench which might help if you want more tricep work. I enjoyed the press so at some point i might just swap all bench sets for the press in these programs.

[@ertugrulbae46]

@@somefitnessdude5998 I decided to lob 2 workouts of 3x8 or 2x8 for tricep and bicep at the end. Most prefer pullups/chinups or dips which are great..but I wanted to isolate them since they were basically neglected. Dips does chest. But I'm not concerned about chest..as its primarily targted in bench press. Pullups works back too...but there's enough of that already. The 5x5 is was heavily disproportional. Too much legs, less upper back 5-10 sets on some upper muscles. 16 or 17 on legs. Also disproportionately unbalanced not just UB:LB..but also to antagonistic muscle groups. E.g. 1-2 sets of deadlift. 15 on squats..explains my anterior pelvic tilt. Hamstrings are hardly touched, so is core. So like you, I ditched the Squat on Workout B..but I did 5 sets on deadlift instead (so hamstrings don't lag behind quads, also to get rid of that over done Squats on every damn workout). The only predicament is back is worked on all 3 days too. And with deadlifts it is cumbersome. So I alternated the grip to underhand targeting lats instead of upper back. While workout A is still overhand grip.

[@getrelaxed3848]

I'm only 1 month in the gym now, 6'5 237lbs (i did workout before but never consistently, the max i have worked out was 4months in a row lmao xD). Yesterday i did 80kg for 4 reps and 1 rep when it comes to 85kg, can you please tell me what to do in order to look for my first 100kg as well cuz I'm not so knowledgeable when it comes to how to increase strength as the time goes, and i wanna build this habit for the coming months, so is there a schedule to follow and somehow tracking my PR's to be in the right path? Thanks in advance and congrats on the progress :D

[@somefitnessdude5998]

Just follow the starting strength program or stronglifts. Stronglifts has a nice free app, but i think there are plenty unofficial starting strength apps. Following one of those programs and you’ll probably get there pretty easily given your size

[@getrelaxed3848]

@@somefitnessdude5998 thank you so much, this is very inspiring and helpful, i will definitely look for it now :D

[@retropetroleum]

Could I ask if there’s a rationale behind doing bench and rows together? I’ve seen many do it so am curious if there’s a specific reason.

[@somefitnessdude5998]

It’s convenient to do it like that and the rowing doesn’t seem to negatively affect bench performance if you keep them the same weight. It’s not the ideal way to row, but if it you haven’t got time to do it on the deadlift platform separately, it’s better than not doing them.

[@SportsMusicCars]

I benched 190 in hs. maxed out at 295 @184lbs in my mid 20s to mid 30s. then shoulder issues took over. prob had bad form the whole time. a friend I worked out with used good form he got up to 335 @172lbs another friend did 400 @192lbs.

[@somefitnessdude5998]

I only had shoulder issues from machine press variations. Never had issues with barbell bench. Not sure if i’m lucky, just bench less frequently than others. I like to think alternating rowing and benching helps me out too.

[@ryanwatts1329]

How long did it take you to hit 100kg? I’m currently able to do 80kg x5reps for 3sets before having to deload.. did you also have to bulk to hit the goal? Cheers and well done 💪🏼👌🏼

[@somefitnessdude5998]

My guess is hit 90kg for 5x5 you’ll get 100kg for 1 at least. Heavy singles feel different so might take a few tries. I hit 90 for 5x5 after 8 months. Although didnt try 100 til awhile later as didnt do singles. I rarely do now. I probably stay around 15% body fat which i guess means i’m permanently in a bulk!

[@ryanwatts1329]

@@somefitnessdude5998 can’t wait for that feeling of two full plates per side😂 just starting a first ever bulk and ‘strength training’ so managed to add 5kg to the bench 1rm within 2 weeks so far(90kg) so hopefully that keeps rising! Thanks for your reply mate I’ll give that a go when I eventually have the strength😂

[@Pnnyu]

I can hit 90kgs x 2 reps. On my way to 100kgs now. You can check my shorts too

[@badrlamalif8455]

@@ryanwatts1329 im currently at 80 kg for 3 reps , how long did it take you to go from 80 to 100 ?

[@mr.chiraq]

IF YOU CAN DO 80 KG FOR 5 YOU CAN HIT 100KG FOR 1 BRO

[@tikiortaka]

How much time for the entire progression? I started flat bench pressing 2 weeks ago and currently at 64 for 4 .. Have done 77kilos on the floor press before. I don't have a spotter or a safety bar so I have to be so careful. 😭

[@somefitnessdude5998]

Floor press sounds a good option 👍 It gets suggested to leave collars off but thats only safe on your own and in somewhere with nothing breakable around (your garage). Definitely not suitable for a commercial gym where a bar shooting up could hurt someone. Not long. I gave full answer with dates etc in the oldest comment.

[@blueshades98]

I’m on the same road. Pr was 90kg 5 years ago at 74kg body weight. Hitting 85kg right now at 67-68kg body weight. I noticed whenever I try to hit PRs on a weekly basis I tend to fuck up my rotator cuffs. Do you have the same issue?

[@muhammedguney8059]

Before bench press, you must warm up your chest and shoulder you must feel fully pump on your muscles. hitting pr is always dangerous no matter how much kg is. ı am going gym for six months working with 85x5 now ( at 72 kg bw) ı was had a same problem only way the solve is doing lot of rotator cuff exersizes .

[@somefitnessdude5998]

What do you mean by hitting PRs on a weekly basis? 1 rep max for all of your lifts as well as usual training volume? That sounds hard going, fair enough if your body is taking it well but clearly not. Maybe just check once or twice a year. Think everyone who trains with weights gets shoulder pain at some point. Best to try minimise the risk where possible if training is just for fun

[@fender1000100]

There is no shuffle of shame either. On my working SET the weight is NEVER re-racked. I go to failure. And Im virtually gauranteed progress on the next workout doing so. So if I could do 5 reps in the previous workout. I get 6 the next and fail on the 7th. The same when I do SQUATS. I have a similar squat rack to you. And the stoppers earn their keep.

[@somefitnessdude5998]

Might try that tactic out, if i’ve reps left in the tank i may as well get them done. Cheers

[@fender1000100]

@@somefitnessdude5998 Exactly. The body responds when you push to a new high it's not used to. Then it has to overcompensate to be ready for that new stress. So long as you rest adequately. And are eating right. Your progress should be by the workout. No waiting months to add 20lbs to your bench etc.

[@paoloh885]

You can progress without pushing till failure as long as you progressively overload. This also allows for faster recovery so you'll be able to bench heavy multiple times a week. I've done this for the past month or so and my bench went from a max effort 75kg for 3 to a submaximal 75kg for 5.

[@MartinTeerly]

I do 90kg 4 reps no problem. Tried 100kg today but no. Mate helped me about 2kg. I'll try again in 3 days

[@somefitnessdude5998]

Nearly there then, good luck man 💪

[@tommyk3629]

Genetics aswell , I can do 90kg for a set of 5 at maximum and I press 107,5kg. (All plates are legit, weighted them all)

[@tommyk3629]

And the way of training I reckon

[@ewelinakryszczyszyn423]

I find singles easy i can do 110kg for 3 but 122.5 for my mac

[@gravemind6536]

You need 90KG for 5 to hit 100KG. I hit it the first time after doing 90 for 5. You are stupidly close you've probably already hit it by now.

[@duncanemery6264]

Thats good for day 1 mate what did you do for day 2? LOL I cant get passed 75K

[@somefitnessdude5998]

If only 😂 Sticking points are a pain. as long as you turn up, have a legit program / plan then you’ll get there eventually!

[@nicholastaylor8375]

I don't understand, it took you a year to add 2 reps to your 100kg lift? Good job persisting but surely you could have progressed much faster by working out more or eating more protein?

[@somefitnessdude5998]

100kg 1rm to 5x3(ish 😄) but no I couldn’t. In theory if i had more time to train then maybe. I have definitely been guilty of sticking to the same program too long…sometimes you just need to change something to progress it seems

[@nik4546]

what type of progression did you use? double progression, linear... or something else*

[@somefitnessdude5998]

Linear, pretty much still do just the resets are expected/planned

[@seamusmcevoy2011]

Mate, I'm really pleased that you hit 100kg, but as a PT/gym owner I'd recommend that you have a spotter with you when doing max lifts, just in case you get stuck and can't shift the bar. I'd hate for your progress to come to a grinding halt. Good luck in your endeavours in 2022.

[@counterleo]

He's got catch bars, this video has some failed attempts you'll see how they keep him safe

[@seamusmcevoy2011]

@@counterleo Thanks for pointing that out SK, I must learn to open my eyes!!!

[@MaxxG94]

I also feel stuck in that range 80-87.5 kg. Currently im at 80 kg for 7 reps...

[@cavalierclock6663]

You should get 90kg with quite some ease trust me

[@MaxxG94]

@@cavalierclock6663 i did 92 for one last week. How much longer to get 100 do you think?

[@somefitnessdude5998]

I went through the cycle of failing at that rep range loads too mate. For me it was changing from 5x5 to 5 sets of 3. I don't recover well from higher volume training. Stick with it, 87.5kg is already a high number in your average gym from what I've seen

[@MaxxG94]

@@somefitnessdude5998 true This is usually the Inflection where you kind of have to start getting a just a tad strategic with your benching, for most given average genetics of course I actually hit 80kg for 8 reps! I estimate I can hit the is milestone in 6 more weeks

[@PiOfficial]

try switching to dumbell press I couldn't get past 80 with barbell then I switched to dumbells for a few months now i can bench 110kg

[@jones1068]

Well done I'm up 8 reps on 87.5 Kg.

[@somefitnessdude5998]

Good work!

[@talyangkhoda7927]

My current PR is 110 with 100 kg for 3 reps max paused press... took me a year and a half to get from 100 to 110 though... 😁

[@somefitnessdude5998]

Well done! Yeah my progress tends to be yearly+ as well. Luckily i just enjoy lifting weights 😄

[@samlifts156]

Hey man, is that rack in your home gym is adjustable to a good height. Can you give me the link for that rack?

[@somefitnessdude5998]

It is, i’m 5’9” so there’s another 3 positions to go up still when squatting. Can also get the rack on its own. mirafit.co.uk/amp/mirafit-adjustable-weight-bench-squat-rack-kit.html

[@samlifts156]

@@somefitnessdude5998 thanks 👍🏻

[@133774c05]

Nice, I got a 245lb 1rm about a month ago, tried 255 but failed, wanto to slowly creep up to 300lb

[@somefitnessdude5998]

Nice work! That would be an impressive bench 💪 good luck 👍

[@jamesgadd5322]

the quads on you

[@luthier78]

is good what could be good progressions ? I am stuck @ 80kg 5x5

[@somefitnessdude5998]

If you’ve exhausted all the steps outlined by whatever your program is (like dropping the weight 10% & working back up), i’ve had success by just playing with sets n reps such as to 3x5 or 5x3. Or temporarily switch to 8x3 dropping the weight lots then going back to 5x5 once that gets too exhausting. If a beginner program just isnt working any more then moving to an intermediate program like madcow or greyskull. You didnt leave many details to go off but thats stuff i do

[@TakezoMushashi]

90kg after about 10.5/11 months at 63kg currently. Hoping 100 by the end of the year. Maybe started with 50kg as my 1rm.

[@somefitnessdude5998]

Already great numbers! Good luck 💪

[@TakezoMushashi]

@@somefitnessdude5998 Thanks man, stay strong.

[@harryperkins628]

Do you go exercise for less North Shields?

[@somefitnessdude5998]

I did, once upon a time before covid. Good gym but needs more squat racks / deadlift platforms

[@dctPL]

Well done👍 In my case there was absolutely no problem with hitting 100 kg... Actually I missed my "first" 100 kg. At first I spent 4 months training on machines (cause I was stupid... waste of time really). Then I switched to free weights. A month later I checked my maxes and did 110 kg x 2...

[@somefitnessdude5998]

Nice, sounds like you'll hit 150 in time it took me to hit 100! Yeah I wasted my time on the machines too and picked up shoulder issues for my ignorance. Thankfully moving to barbell training cleared it that up

[@dctPL]

@@somefitnessdude5998 Actually I missed my 150 kg too...😂 About 3 months ago I hit 160 kg (My original goal that day was 150). It took me just over 3 years to do that. Interestingly, bench press is not something I do on regular basis all year round (I also do OHP, deadlift, squat, pull/chin ups, rows).

[@dctPL]

@@somefitnessdude5998 Out of curiosity, have you ever tried doing paused reps? That helps a lot with explosiveness off the chest. I train it to this day and it really did miracles (along with some triceps oriented accessories). Give it a try if you haven't already.

[@somefitnessdude5998]

That's some weight you're shifting like, nice work! I'm not even considering those numbers yet 😅 I did try paused reps for 3 months at one point, then I think the temptation to just get through the reps was too much! Starting madcow program in 2 weeks so will go with paused reps 👍

[@penguingobrrbrr353]

damn I'm jealous :D i'm new to the gym but after 3 months of lifting I can lift 60kg for 6 reps I know its not impressive but im looking to lift 70 or 80kg yet I can't do one rep ;/ maybe takes time

[@somefitnessdude5998]

The numbers are great as goals to keep us coming, and are nice rewards to keep us motivated when we hit them. But the important thing is to keep up the grind. You’ll hit those goals soon enough 💪

[@counterleo]

Of course it takes time brah. If you read the desc, it took him a total of 30 months to go up to a 100kg 3RM. And he'd used machines before. Powerlifting and bodybuilding are not about being impatient for results but about being consistent and enjoying the journey :-) Also remember to eat your protein. Zyzz is watching over you, you're gonna make it brah.

[@penguingobrrbrr353]

@@counterleo haha thank you for the comment I know it takes time it took me 6 months to lift this weight and now im cutting and I've lost one rep but thats okay I need to lose a bit of fat but I hope I can hit at least 80kg by the next 7 months and yes I eat protein a lot

[@counterleo]

@@penguingobrrbrr353 I went up to a five rep max off 78.5 in 2020 before gym closed, then cancer knocked at the door, lost all my gains to chemo but I kicked the mf out and I’m slowly grinding again with fucked up testosterone but who cares, about 75kg 1RM now and I bought a bench because if cancer couldn’t stop me I sure as hell won’t let the retards at govt ruin my progress again with lockdowns hehe We’re all gonna fucking make it bro that’s it

[@penguingobrrbrr353]

@@counterleo im so sorry to hear that hope you well and healthy yes we're gonna fucking make it just takes time im just worried about cutting because i've never done that and now im doing it and it seems I see results but also losing a bit of strength and I get tired easily haha im just new to this shit :D

[@Alexkrasil]

How long was your journey man?

[@somefitnessdude5998]

Think it was about 2 years…i worked it out for an older comment or its in the vid description.

[@fynnbtw6509]

now its road to 200kg benchpress

[@somefitnessdude5998]

Ha might have have to be a road or 2 before that but yeah that direction 🙂

[@lilbasha9677]

the 1k like here

[@somefitnessdude5998]

Thanks 🙂

[@pseitrends1435]

Hmmm did you retract your scapula?

[@somefitnessdude5998]

Sure did 😄

[@bjrgehansen3444]

Good job💪💪i subbed🙂I am on the road to 130kg now,after Pr 120 this week.I have upload video🙂

[@Ik1Wetniet]

What was the reason you got stuck at 80-87.5 so long?

[@somefitnessdude5998]

🤷‍♂️ no idea! But i think on the bench it’s pretty common to get stuck around body weight. Also it’s my weakest lift i think so probably just something i’m not particularly natural at.

[@ciao9497]

Insane bro Im now at 57.5kg for 2 one day ill do a 100 kg rep as well

[@somefitnessdude5998]

Nice one, keep up the grind 💪

[@ciao9497]

@@somefitnessdude5998 now i can do 57.5 x 5👍

[@user-qt1es4od8q]

i been working out for 9 months and for 1 month exactly was stuck on 80kg bench for 8 reps added another set and still cant increase it any suggestions

[@somefitnessdude5998]

A month isnt long but if you’re stuck but training is consistent, food good etc then you need to change something. Deload and work back up, less reps per set, more reps, less sets or more sets

[@honnebombll]

I had the same problem, i was stuck at 80 kilos for ages, couldnt make more as 5 reps. I went to a good friend who looks like Schwarzenegger to check my technique which was fine he said. I thought ok thats it thats my genetic limit, so i didnt care anymore just went on training. Today i am at 5 Reps with 120. I guess it was a plateau i had to cross an daptation of the body that just took more time, progression slowed down at this weigth. A general advice is to look where you fail, in the lower, middle or upper part of the movement. If it is the lower part and you dont come out your front shoulder might be the weakspot. In that case focus the front shoulder a bit more in training. In the middle part its mainly the chest. Same here concentrate on isolated chest exercises if its the middle where you fail. Upper part is more triceps, same logic here. Also vary your training, if you are stuck at 8 reps with 80 kg, dont hesitate to make a session with 90 kg, a session with max rep, and another day with 70kg or less and many reps. Besides all that, 8x80 after just months of training is very very good half of my gym cant make that after years of training and its absolutely normal to stuck for 1 month.

[@SpyrosFougias]

Congrats man. You are way to slow on the negative. That takes away a lot of your power. I'm at 105kg for a single at the moment with 62kg bodyweight. Training for strength 3 times per week

[@somefitnessdude5998]

Knocking on the door of a x2 body weight bench there. Impressive!

[@afrikaneca4091]

Last week 95 was super easy today i tried 100 and failed. I am curently doing 5×5 should i switch to 5×3

[@somefitnessdude5998]

Are those numbers kg and do you mean you jumped from 95 to 100 5x5? If so thats a big jump, especially for a pressing movement. I’m no coach but yes eventually you’ll have to play around with rep ranges. If this is just your first fail consider have you: slept poorly, ate poorly, been unwell, put the weight up too much or some other factor which could knock your performance; in which case just try. Otherwise consider a deload and build back up. If you find you’ve failed at those numbers after a deload & you’re doing everything else as well as possible (lifting consistency, eating & sleeping) then changing rep range can help. You could also consider moving to an intermediate program like madcow 5x5

[@afrikaneca4091]

@@somefitnessdude5998 i am talking for 1 rep i do 5×5 with 80 kg

[@somefitnessdude5998]

@@afrikaneca4091 I'd just stick with your 5x5 unless you've been stuck around 80kg 5x5 after 2 deloads, then playing with rep ranges is worth a shot. That's as long as you've been eating and sleeping as good as you can.

[@jordanj9069]

I have no idea whether this is a compliment or an insult but you look SO much stronger than you are here

[@somefitnessdude5998]

Haha thanks, I’ll take it as a compliment 😄

[@jordanj9069]

@@somefitnessdude5998 probably a good thing - I’m personally stronger than I look and it’s annoying because I wanted my physique to reflect strength gains more 😂

[@maakiproduction8606]

My bench stucks at 60 how grow it 60 to 80 kg or more brther give me advice.

[@somefitnessdude5998]

You should get close to a lean(ish) body weight bench pretty quickly. My advice would be find a good program (starting strength & strong lifts both good choices), then make sure you eat enough and sleep enough. Obviously if you weigh 60kg then its just going to take time following the program to get to an 80kg bench.

[@yashgangal2845]

I am at 80kg for 6 or 7 reps hopefully i also able to do 100 kg one day

[@somefitnessdude5998]

Definitely mate, consistent training with good a program will get you there. beginner first but you may need an intermediate one before you get there

[@johnkennedyreyes2634]

You likke you could atleast do 150kg whats ur weight?

[@somefitnessdude5998]

Gonna take that as a compliment, cheers 👍 85kg and not even close to 150! Training has been unavoidably stop start which hasnt helped

[@vishalk557]

How much time it take to 50kg bench to 100kg..

[@somefitnessdude5998]

I could probably bench 100kg for 1 rep way sooner than I did just because I never tested my max lifts. But wasn’t until about 2 years into barbell training. If that’s your current goal, don’t worry, won’t take you that long. Follow stronglifts or starting strength and when you get to 90kg for 5x5 you’ll probably manage 100kg for 1. Might take a few tries as lifting for 1 heavy rep feels a bit different to getting through 5. Checking stronglifts app history, 6th may 2018 I was benching 50kg 5x5, 10 September 2018 I worked up 90kg but couldn’t manage a full set, then 5 Feb 2019 I benched 90kg 5x5 but failing my last 2 sets. I’d have probably managed 1 rep of 100kg. So that’s about 8 months. Consistency is the key though, I was taking lots of deloads for time off

[@vishalk557]

@@somefitnessdude5998 thanks man.

[@vishalk557]

@@somefitnessdude5998 does your body weight affects your lifts.

[@somefitnessdude5998]

@@vishalk557 Someone who naturally weighs more will generally be stronger I think. By naturally I mean not excessively fat or skinny. But just putting on more weight to lift more weight I've heard works but I can't comment on. During lockdown I unintentionally went up to 90kg+ but didnt feel stronger. My cardio performance definitely went down though!

[@MeediaArtur]

I started gym 3 months ago. Then I called my father for a challenge 1 month into going to gym. I learned the techniques and started training bench 3-4 days a week. I started at 4x60kg and 72.5kg max. Now i am 2 months into it and my pr is 95kg easily. I have failed 100kg twice, but my competition with my father is in 2 days. I think with good mindset 100kg is doable within 2 months of good workouts and good eating. I even wasted my 2 weeks into this with cardio and losing 2kg of body weight and not gaining any strength.

[@komarvlog4267]

how long?

[@somefitnessdude5998]

Check out my reply to Vishal K. Everyone’s different though, both physically & lifestyle so may take someone a month, someone else a year. Regardless of where you’re at after a few months of hard training you’ll feel better

[@mhlengindlovu8450]

Shouldn’t 100 be just 2 plates or are those smaller plates? Also how much do you weight and what’s your height?

[@somefitnessdude5998]

I tend to use the 15s when on bench. Fits in with my warm up routine better. 85kg & 5’9”

[@TCFlixz]

How long was the period from 85Kg to 100Kg for 3 Reps?

[@somefitnessdude5998]

Tough question! I take it you’re at 85kg and wanna hit 100 for reps? At a guess it was a year. But that was me actually following a program and hitting a working weight of 100kg 5 sets of 3. I stuck with sets across way past their suitability for me

[@yoboibeerus1387]

Where the video starts - 1:34 Where the video ends - 1:44 Thank me later guys.

[@somefitnessdude5998]

🤷‍♂️

[@demaan3357]

Keep your elbows closer too your body over time your shoulders are going to hurt or a tear can happen during a rep which sucks balls but shit keep being consistent man your getting stronger 💪 keep up

[@somefitnessdude5998]

Thanks man! Yeah I probably flair out a bit much at times, think thats more when the weight feels heavy rather than every training session. I’m sure tears can happen to anyone, but I think it tends to be folk on the special meat.

[@semarangbiker]

Whats your bodyweight?

[@somefitnessdude5998]

You wanting to know how long i’ll take in the oven 😂

[@losgargabonzi97]

How long did it take?

[@somefitnessdude5998]

Hey, if you check the video description I’ve put that in there with a few other details

[@losgargabonzi97]

@@somefitnessdude5998 took you long enough, i hope I'll get there one day too, congrats 💪

[@somefitnessdude5998]

Thanks! Oh yeah, some people this stuff comes easy. Others gotta grind but get there eventually and still get all the benefits along the way. Numbers are just motivation…something to aim for 💪

[@liskasvkking6261]

nice! i can do only 70kg max!

[@somefitnessdude5998]

You can 70kg right now, next week/month/year though? 💪

[@mr.chiraq]

HOW MUCH IS 100 KG

[@saiwtff]

225lbs

[@mr.chiraq]

@@saiwtff oh yeah I’m benching now then that I’m benching like 315

[@topman6727]

I read somewhere recently that if you can do 8 reps of 84kg you shud be able to bench 1 x 100kg, not sure of people's experiences with this, sounds about right though...

[@somefitnessdude5998]

Might be about right

[@jeremy1909]

Yep and if you are able to do 12 reps of 70 kg, then you can benchpress 100 kg I rep

[@counterleo]

1RM guesstimators are convenient but not 100% accurate as genetics and training style will alter affinity to different rep ranges. Someone with many fast-twitch fibres training powerlifting-style optimising for strength will have huge 1RMs but will probably fail the associated 12RM that calculators say he's supposed to pull off. And vice-versa.

[@joelmatondang7037]

I used to do 70 12 rep and never go for a PR because all the muscle torn videos This night I tried it for once and succedeed, felt like strongest man in the world lmaoooo moment after that, getting the plate back to place and just realized I lift 110 😂

[@somefitnessdude5998]

Haha excellent!! When failing a max lift it often feels like its my mind that failed it rather than muscle so maybe that worked out well 🙂 happy lifting 💪

[@filip7471]

you need to lean down first and foremost my brother :D nice progress tho!

[@somefitnessdude5998]

Ouch, wounded 🤣

[@MaxxG94]

@@somefitnessdude5998 nah. dont listen to him. Critics opinions change based on arbitrary standards. In contrast, nobody knows what you want better than you.

[@topman6727]

Nonsense talk good to have a bit of a tummy for the bounce effect at the bottom of the rep!

[@mr.perfect4502]

How many days it take to reach

[@somefitnessdude5998]

I believe I could lift 100kg after 8 months, I just didnt try. I think most people who follow a program like Starting strength or stronglifts with good consistency will get there much sooner though.