Скачать или смотреть 【Bench Press】 How I Increased My Max by 40kg in 1 Year | Full Program Revealed

Hi, this is Shinobi Bench!
In this video, I’ll reveal the exact bench press set structures and programs that helped me increase my 1RM from 110kg to 150kg in just one year.
I’ll walk you through my full training journey, including every phase, each program’s structure, training volume, weekly frequency, and most importantly—the philosophy behind it all.

📌 What You’ll Learn in This Video
✅ The most important principle for increasing your bench press max
✅ The full details of the Kodama Program (110kg → 127.5kg)
✅ My original 10-8-5 Program that has helped 90% of clients PR in 3 months
✅ A breakdown of the 5/3/1 Program and how I used it
✅ Why doing 10 reps × 10–15 sets led to rapid gains
✅ The structure and results of the Nguyen Program (feet-up bench focus)
✅ Target daily training volume & practical set structure patterns

💡 This Video Is Perfect For
・Lifters stuck at a bench press plateau
・Anyone unsure about how to structure their sets
・Lifters who want an evidence-based, strategic training plan
・Beginner to intermediate trainees aiming to increase bench strength
・Those curious about programs from world champion Mr. Kodama
・Anyone targeting a +20kg or more bench press PR in a year

🧠 Programs Covered in This Video
Kodama Program (6 months, +17.5kg)
10/8/5 Program (original periodization structure)
5/3/1 Program by Jim Wendler
High-rep 10×10–15 protocol
Nguyen Program (heavy feet-up benching)

【Related Videos】
[Bench Press] The 10/8/5 Program That Helped 90% Break Their Max | Complete Set Structure Guide :
   • 【Bench Press】90% Broke Their Max | The Pro...  

📈 Bench Press Progress (2023)
Jan 2023: 110kg
Dec 2023: 150kg
Current: 162.5kg

🔁 Key Programming Principles
・Always understand the core concept before starting any program
・Stick with it for at least 3 months unless it’s clearly working early
・If it's working: pull back
・If it's not working: commit longer
・Focus on form quality and muscle volume for sustained strength gains

#Benchperss
#benchpress100kg
#benchpress120kg
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#KodamaMethod