The problem with PLC is anyone with an arch high enough for half an inch lift wins…those competitions are a waste of time now days. They manipulated the rules so much it’s a joke to watch.
He should incorporate 1-2 lbs increments , just buy them bring with you in a bag. May help a slow progression instead of jumping back and forth with 5 lbs , especially at higher weight
Just started lifting a year ago, my bench is at 145 right now. Made mistakes, but learning from them as I continue on the journey. Man, seeing your video is an inspiration of what I would want to aspire to be one day. Thank you bro, for this inspiration. This is priceless.
You're really humble dude. I hate when people try to hold a full blown conversation with me as I'm in the middle of working out. Like I get it dude, but you're definitely taking some steam out my train just to socialize.
As a person whose been benching 2-3 days a week for over 10-years, I have to agree. You're at the top, top tier. I've only been able to reach 315 for one, at 160 BW while being completely natural. I could only dream of being able to reach these weights.
Hello Long! I watched you when I was a young lifter just starting out a couple years ago, but your videos showed me at was posssible. My bench was 135 when I started and now it’s at 315. Thanks for inspiring me and being a part of why I love lifting
Been watching your video for years. You inspire me, bro. I’m currently did 255lbs bench max. I’m 160 lbs 5’7 feet tall. I’m hoping to get 275 before this end of of year! 💪🏻. Thanks Long, I may to get started on your program. I never done it.
Much respect for you Long! Beast! Focus on shoulder press and incline bench. Regular bench will become easy. I believe Long and I are the same age, height, ethnicity, and weight. In my prime, i lift 330lbs and at 163lbs. Life hits me. I quit for 4 years and started smoking a pack a day!!!! Just got back tot the gym for 10 months now.
it would be an honor if i encountered you in my LA fitness, you are the only person that made me realize how much i need to up my strength on the bench
I grew up doing gymnastics so my shoulders and back have always been way stronger than my chest....your videos are motivating man. watching them is like chugging preworkout lol gets me in the mood to push. keep it up
I’m currently benching 245s as my PR on bench only for 1 rep and touch and go. I’m weighting right now 170lbs and you sir, you’re a monster. Pound for pound you’re definitely the strongest I’ve seen so far, I feel weak 😂
1%er is the understatement of the century. This is like 1 in 100,000 to 1 in 1,000,000. This guy can easily match records in numerous states for his weight class.
Dang brother love your videos from beginning to end… would love to see if you have any videos from your younger years of liftin… thanks again bro your an inspiration and motivator auuuuriiiight!
To be honest long if we ever meet, I will call you " sifu long" out of respect . You inspired me to lift, being the same weight; I could see the possibility now to lift heavy when I thought it was a pipe dream. Been watching you for awhile and just wanted to say thank you. Im currently stuck at 225 1 rep max after several injuries 🤕 , but your videos are helping me to get back to doing it for reps. Respect long💪🥇😎
I remember I was at my commercial gym and I saw these 2 dudes that were maybe mid early 20s. They must of weighed 175lbs max and were doing 3 plates + bench press for reps (4-6). I was very impress with their strength to weight ratio.
I've 8 months going to the gym 5-6 days a week, and I've only seen 3 People doing 3 plates or a bit more, they were the big dudes, I can't imagine watching a guy that looks this "skinny" doing 345 for reps.
yeah people always say that there are stronger people at that weight, but if you factor in that he's natural, he's not short and he doesn't cheat his ROM with a big arch. I'd say he's probably the strongest in the world with those factors included.
It probably is genetic considering CNS development is key to muscle fiber development. And thus it determines potential strength output. He could probably squat 5x his body weight too. DNA is a strong factor in strength training.
I’m 250lbs and I bench 225x5. Hope to hit 3 plates this year and hopefully 4 someday. I also would like to lose a little weight doing it. I miss being able to do a pull-up lol
I think one percenter is an understatement. That means 1 in 100. Go to any city in the world, gather 1000 random men. You will NOT find 10 dudes that can do this.
The only time I can remember seeing weights above 350 being thrown around was from a group of college football players. There were four of them. They were much bigger than Long. The smallest guy probably weighed about 215.
Anyone notice that spotter at 5:57 towards the right? Not sure if he was just messing around, but he was saying "up up up" while hitting the bar down..
you're def a one percenter. The most I have seen someone bench was 455 but he was prob almost 300. I did see a guy hit 365 at 170ish and both are def one percent
Did you pre-fish Harris the days before the tournament? Or did you already have some spots? I have only been up there once and it was pretty skunky, didn't get much at all. I have fished in other lakes on the chain but harrris specifically wasn't good for me. lol
100 people isn't that many. Most people don't even workout. No way can 1 in even a 1000 can bench 370 at 150 pounds. Maybe 1 in 10,000 gym goers and I doubt that.
how are you able to bench all the weight with your elbows flared out like that. If I tried something like that with even 225 id insta tear both rotator cuffs
I think you should get on TRT. You've achieved your PR for 410. Nothing left to prove. Not even saying going on TRT just to lift more. Just do it for better quality of life. Everyone knows you are strong natty and it's real.
Hey Long, I remember You said u never max out, so if I want to do ur program, is there a way I can do the same? Maybe after a month, just increase by 5lbs without maxing out? Is that a good way to do it? Thank you
Yep, I work up to heavy single reps, but they’re not my max. I typically move weight up and down based on how the session feels. As the sets of 5/3/1 feel consistently lighter, you can start increasing the weights. I like to give it a full 2wks of hitting the weight and having them feel easy before moving up. That’s how I used to do it in college.
@@UFpwrLifter do you mean just increase the weights on all the sets by like 5 lbs or increase 1RM by 5lbs and then derive all the sets’ weights again from there?
No hate to your new fans, but every does seem to want to attribute your strength to genetics, or a certain exercise rather than the consistency and lack of injury over the decades. Consistency is the hard part!
No one wants to hear that it's the result of 10+ years worth of hard work, because no one wants to work hard. Everybody seeks an easy way out, some kind of pill or an exercise, a shortcut. Sad state of affairs, really.
Because that's the divine reality to it, genetics play a large amount of role muscle twitch availability. That's the hard truth no one wants to hear if I'm being honest. But dont get it twisted it's not like he didnt build this bench over years. You can take someone his weight class and probably wont be benching as much as him even if they hop on the same program, this guy is definitely an anomaly!
@@hioxd I want to disagree with you on that sentiment. Genetics are the only truth people are hearing today - so much so that people will use 'poor genetics' as a cop out more so than steroid (non)usage. Most people miss the fact that they have simply not tried training hard enough, for long enough with no injuries.
@@hioxd I disagree a lot, if you give your body the right amount of stimulus and good diet, tHen your muscles will definitely grow, it’s not dependent on genetics
Not sure he wasn’t a big bencher. I don’t think they had bench presses when he grew up in Vietnam. By the time he made it to the states, he was too busy working to give my sister and I a better future filled with opportunities.
@@UFpwrLifter you say that, but your warmups with 225 look so effortless. The NFL combine record for 225 is 51, and done by a large dude. I honestly think you got a shot at it. Not to throw off your workout progression, but I think it could be a cool video that would get a tonne of views. Thanks for the workout inspiration 💪
He is absolutely correct, at your weight there is no doubt you could finish at the top of your class at any powerlifting competition. 💯💪🏼
The problem with PLC is anyone with an arch high enough for half an inch lift wins…those competitions are a waste of time now days. They manipulated the rules so much it’s a joke to watch.
@@Tangsters I wish they had a flat bench version in comps. Then I'd say it's raw strength, not just technicals to increase numbers.
@@jaywong3097 that is actually what I’m referring to. People have manipulated the bench rules so much it’s a disgrace to call it a power lifting comp.
True, plus if he increase bodyweight and doing water cut before compete.
He should incorporate 1-2 lbs increments , just buy them bring with you in a bag. May help a slow progression instead of jumping back and forth with 5 lbs , especially at higher weight
Been following for a few years. Still amazed by your strength, humbleness and your an awesome father. Excellent job.
*Pound for pound, you’re def the strongest bencher I’ve ever seen.* 💪🏻👍🏻🤛🏻
definitely
100%
@Tankmaster 160 Thank you ❤️
And yeah, I hate lifting alone too.
All the world record bench lifters are a joke. They are fat and barely move an inch when benching with their belly bigger than their chest.
@@troytruong8246 I agree with you.
Less than 1% at his weight. Long is an absolute phenom.
Great husband, father, and incredibly strong! Love watching your videos for years now
Appreciate the years of support, Joel!
Just started lifting a year ago, my bench is at 145 right now. Made mistakes, but learning from them as I continue on the journey. Man, seeing your video is an inspiration of what I would want to aspire to be one day. Thank you bro, for this inspiration. This is priceless.
Awesome! Don’t be afraid of making mistakes, Steven. That’s how we learn and get better. Keep at it and lmk as you progress!
Bro, i literally watch you when i was in highschool. Now im already graduating. Thanks for the gains!
Been out the gym for a week due to nagging pains so def needed the motivation heading back. This came just in time 💪🏾💪🏾
You're really humble dude. I hate when people try to hold a full blown conversation with me as I'm in the middle of working out. Like I get it dude, but you're definitely taking some steam out my train just to socialize.
Family, Fitness, and Fishing. The 3 F's to live by
As a person whose been benching 2-3 days a week for over 10-years, I have to agree. You're at the top, top tier. I've only been able to reach 315 for one, at 160 BW while being completely natural. I could only dream of being able to reach these weights.
A 1%? Haha no way!
This guy is like .001% and I'm not even kidding
That guys shirts are great 🤣😂
You got me screaming LETS GOOOOOOOOO at the computer! Bro your lifts are inspiring! Love the channel
Hey Long! Love the vids. Do you think you could make the fitness section longer? Awesome progress btw
Holy.............. the bar tapping at 5:55, bro should be arrested for attempted murder
Right!! What a clown friend… with the bar maybe it’s a fun joke for a few seconds, but with real weight that’s stupid
Impressive as always brother 💪🔥
Hello Long! I watched you when I was a young lifter just starting out a couple years ago, but your videos showed me at was posssible. My bench was 135 when I started and now it’s at 315. Thanks for inspiring me and being a part of why I love lifting
Been watching your video for years. You inspire me, bro. I’m currently did 255lbs bench max. I’m 160 lbs 5’7 feet tall. I’m hoping to get 275 before this end of of year! 💪🏻. Thanks Long, I may to get started on your program. I never done it.
I started going back to gym last July. I did from 185lbs bench to 255lbs in one year so far
Thanks for watching, Mason. Whatever you’re doing, it’s working! Keep it up 💪
Much respect for you Long! Beast! Focus on shoulder press and incline bench. Regular bench will become easy. I believe Long and I are the same age, height, ethnicity, and weight. In my prime, i lift 330lbs and at 163lbs. Life hits me. I quit for 4 years and started smoking a pack a day!!!! Just got back tot the gym for 10 months now.
Never been so fast before, but can't wait to watch it : )
5:51 kid on the right 🤣
it would be an honor if i encountered you in my LA fitness, you are the only person that made me realize how much i need to up my strength on the bench
Which one are you at?
I grew up doing gymnastics so my shoulders and back have always been way stronger than my chest....your videos are motivating man. watching them is like chugging preworkout lol gets me in the mood to push. keep it up
W John, seems like a great guy
Lifting and fishing w/ friends & fam.. living the dream!
You are an absolute BEAST! So unbelievably impressive.
I’m currently benching 245s as my PR on bench only for 1 rep and touch and go. I’m weighting right now 170lbs and you sir, you’re a monster. Pound for pound you’re definitely the strongest I’ve seen so far, I feel weak 😂
245 is strong at 170. I am at 335 of so at 190. I was once 160 not able to bench my own weight.
@@notlookinforahug I am at 550 or so at 125. I was once 210 and not able to bench the bar.
1%er is the understatement of the century. This is like 1 in 100,000 to 1 in 1,000,000. This guy can easily match records in numerous states for his weight class.
1 in 100,000 or even 1 in 1,000,000 is a massive understatement. no way in hell there are 8000 like him lmao
Hey Long, please show us your techniques on how to improve/increase bench press and the regimens that you use for your chest training. Thank you.
Dude he has explained it a lot. Nothing complicated and he attributes his success at bench to hard work and years of discipline… just benching.
ruclips.net/video/tsX-ShMsP9s/видео.html
Dang brother love your videos from beginning to end… would love to see if you have any videos from your younger years of liftin… thanks again bro your an inspiration and motivator auuuuriiiight!
To be honest long if we ever meet, I will call you " sifu long" out of respect . You inspired me to lift, being the same weight; I could see the possibility now to lift heavy when I thought it was a pipe dream. Been watching you for awhile and just wanted to say thank you. Im currently stuck at 225 1 rep max after several injuries 🤕 , but your videos are helping me to get back to doing it for reps. Respect long💪🥇😎
I appreciate that, Christian. Quick and full recovery 🙏
More vids pls!!! Everybody comment this guy is something special. Helps the alorhythrn
I remember I was at my commercial gym and I saw these 2 dudes that were maybe mid early 20s. They must of weighed 175lbs max and were doing 3 plates + bench press for reps (4-6). I was very impress with their strength to weight ratio.
Wow the tournament looks impressive
I've 8 months going to the gym 5-6 days a week, and I've only seen 3 People doing 3 plates or a bit more, they were the big dudes, I can't imagine watching a guy that looks this "skinny" doing 345 for reps.
guy is a freak
@@inoribettor he's insane
johns a real one
More like the top .001 percentage. Because I'm in the top 1% myself for my body weight.
Curious on your numbers?
5:53 what the hell is that kid doing on the right?? What a L friend
Mashalah, always mind blowing
Bro do you realize you’re probably the first one in the world to ever achieve this for your height and bw?
yeah people always say that there are stronger people at that weight, but if you factor in that he's natural, he's not short and he doesn't cheat his ROM with a big arch. I'd say he's probably the strongest in the world with those factors included.
@@LummyTum alphadestiny too but he weigh more than Long.
@@R888ZZZZZ Also he's a bit shorter. He's very strong but his ROM isn't as much as Long's.
@@LummyTum uh no. But none the less, he is world class.
“I started with this bar and 25 right here” that’s real
It probably is genetic considering CNS development is key to muscle fiber development. And thus it determines potential strength output. He could probably squat 5x his body weight too. DNA is a strong factor in strength training.
God is great, another Long vid 🙏🏼 it’s been a great Sunday!
Such a great guy
I’m 250lbs and I bench 225x5. Hope to hit 3 plates this year and hopefully 4 someday. I also would like to lose a little weight doing it. I miss being able to do a pull-up lol
Another banger of an episode!
I think one percenter is an understatement. That means 1 in 100. Go to any city in the world, gather 1000 random men. You will NOT find 10 dudes that can do this.
He probably meant him being the top 1% of all power lifters
The only time I can remember seeing weights above 350 being thrown around was from a group of college football players. There were four of them. They were much bigger than Long. The smallest guy probably weighed about 215.
@@Rhaspun yup. That’s what I mean. The body weight to weight lifted ratio. It’s top .01%
He meant it as a total compliment and I took it that way. I understand where you’re coming from though. Thank you.
Salute 🔥 💯
Today i struggled a lot squatting 150kg for one rep. And now i see you throwing it around on the bench.. 😂😂😂
You’re truly an inspiration my dude.
The real Top G
Anyone notice that spotter at 5:57 towards the right? Not sure if he was just messing around, but he was saying "up up up" while hitting the bar down..
''holy fudgy sheets'' imma use that one.
Love to see you hit 140s on incline.
damn! :D you're my hero ^_^
more like the top 0.001% but i agree with his sentiment haha
Hey man, just wanted to ask if u can make a video about how to keep your butt on the bench, since your form is legit one of the best on yt
Hey man! Came across your channel via Recommended page, keep up the vids, and commentary! Also, do you fish at Lake Santa Fe?
Thanks for landing here, David. Have never fished lake Santa Fe! Good lake?
5:51 that guy shouldve knocked out his friend for doing that
I noticed that too!!! Wtf is that 🤦🏻♂️
If it was the bar, okay maybe it’s a funny joke for a few seconds… but with real weight on there that’s just stupid!!
Holy fudgy sheets 🤣
Cbum watches ur vids for inspo
An inspiration keep doing your thing long 🤙🏽
Holy fudgy sheets! 😂😂😂
I think my kids have had those a couple times
😂😂😂
you're def a one percenter. The most I have seen someone bench was 455 but he was prob almost 300. I did see a guy hit 365 at 170ish and both are def one percent
This is probably 1 in 1,000,000,000
@Tankmaster 160 wanna talk big, send us proof lol
Did you pre-fish Harris the days before the tournament? Or did you already have some spots? I have only been up there once and it was pretty skunky, didn't get much at all. I have fished in other lakes on the chain but harrris specifically wasn't good for me. lol
No we didn’t prefish, too far of a drive. We only have one spot that produces unfortunately.
5:55 why is he smacking the bar??
made me cringe bad... Them kids gonna get hurt doing that shit..
That guy thinks 1 in 100 people can bench 370lbs? HAHA, maybe 1 in a 1000 at most.
Exactly! I was going to comment the same thing till I saw your comment LOL
And it's not that he's benching 370, it's that he's 150 lb benching 370.
100 people isn't that many. Most people don't even workout. No way can 1 in even a 1000 can bench 370 at 150 pounds. Maybe 1 in 10,000 gym goers and I doubt that.
You should sell your bench program!
ruclips.net/video/tsX-ShMsP9s/видео.html
Where you go? Miss the vids
how are you able to bench all the weight with your elbows flared out like that. If I tried something like that with even 225 id insta tear both rotator cuffs
Love tubing lol 😂
I think you should get on TRT. You've achieved your PR for 410. Nothing left to prove. Not even saying going on TRT just to lift more. Just do it for better quality of life. Everyone knows you are strong natty and it's real.
God must really like you bro
Do you put the bar to you sternum or at the nipple line?
What’s shoes were you wearing for the gym? As always nice job bench pressing!
Sorry don’t remember the names of them. They’re comfy though!
Do you always got to go heavy to get your bench up ? I’ve been stuck at 365 .
We know and appreciate your strength, but please…please always use a spotter anything about 315 🙏
Hey Long, I remember You said u never max out, so if I want to do ur program, is there a way I can do the same? Maybe after a month, just increase by 5lbs without maxing out? Is that a good way to do it? Thank you
Yep, I work up to heavy single reps, but they’re not my max. I typically move weight up and down based on how the session feels. As the sets of 5/3/1 feel consistently lighter, you can start increasing the weights. I like to give it a full 2wks of hitting the weight and having them feel easy before moving up. That’s how I used to do it in college.
@@UFpwrLifter thank you so much man, love your videos keep doing what you’re doing 🔥
@@UFpwrLifter do you mean just increase the weights on all the sets by like 5 lbs or increase 1RM by 5lbs and then derive all the sets’ weights again from there?
Where can I find his program or routine?
❤❤❤
What is your plan for bench? How many times in a week?
Id do anything to get a bench session in with you so I could learn all your tricks💯💯 How much? $$$
Use a Spotter Bro!
No hate to your new fans, but every does seem to want to attribute your strength to genetics, or a certain exercise rather than the consistency and lack of injury over the decades. Consistency is the hard part!
No one wants to hear that it's the result of 10+ years worth of hard work, because no one wants to work hard. Everybody seeks an easy way out, some kind of pill or an exercise, a shortcut.
Sad state of affairs, really.
Because that's the divine reality to it, genetics play a large amount of role muscle twitch availability. That's the hard truth no one wants to hear if I'm being honest. But dont get it twisted it's not like he didnt build this bench over years. You can take someone his weight class and probably wont be benching as much as him even if they hop on the same program, this guy is definitely an anomaly!
@@hioxd I want to disagree with you on that sentiment. Genetics are the only truth people are hearing today - so much so that people will use 'poor genetics' as a cop out more so than steroid (non)usage. Most people miss the fact that they have simply not tried training hard enough, for long enough with no injuries.
Ikr
@@hioxd I disagree a lot, if you give your body the right amount of stimulus and good diet, tHen your muscles will definitely grow, it’s not dependent on genetics
Im early today 🔥
🤟💪
5:51 this is how you spot guys
Can u bench 225 like some of the other people I can't outlift for normal like once in a while
Does working out in Gainesville make you lose your natty card ?? 🤔
how tall are you and do you take creatine?
5’8.5” without shoes and no supplements
Hey, I wanna see you do a squat video one day. Maybe I can beat in you in that. Lol
Any tips for wrist sprain from benching?
Not really, just keep them tight and don’t let them bend too much as you start benching.
There's another one percenter guy as well on RUclips he was pressing 160 so clean. He's an asian as well.😂😂😂
How much were you doing when you started damn
Oh wait u say it in the video mb
So why are you this strong, what kind of programming got you here? Is it just genetics mostly?
Whats your fathers bench pr?
Not sure he wasn’t a big bencher. I don’t think they had bench presses when he grew up in Vietnam. By the time he made it to the states, he was too busy working to give my sister and I a better future filled with opportunities.
How many sets of bench do you normally do?
8 working sets not including 3 warm ups.
So whats the secret? Or your tendons and muscle fibers more unique than others?
Yeah, for sure. There's only so much muscle mass a 155lb guy can have, he must have extremely strong tendons, ligaments etc.
Bro you are a in the 1%, undoubtedly. For your bodyweight the weight that u can push is simply mind boggling. You are a true master
I am curious how many reps of 225 you can do in a continuous single set
Fr!! I wanna see him break the NFL record 😂
Not as many as you’d think. I’m not a reps guy.
@@UFpwrLifter you say that, but your warmups with 225 look so effortless. The NFL combine record for 225 is 51, and done by a large dude. I honestly think you got a shot at it. Not to throw off your workout progression, but I think it could be a cool video that would get a tonne of views. Thanks for the workout inspiration 💪