Jonathan Henningsson broke three junior world records in the bench press across three different weight classes within slightly more than a year. He held all three records simultaneously with a lift of 210.5 kg in the -83 kg class, 225.5 kg in the -93 kg class, and 234 kg as a light -105 kg lifter.
To many, the training behind these achievements appears unclear. However, the methods we used for Jonathan to break these records are the same methods that were later used by Emil Lundgren when he broke Jonathan’s record at the 2025 World Championships in Norway by bench pressing 211 kg.
Technique
The first thing you must understand is that one factor is absolutely crucial for everything else to work: technique. Jonathan lifts with extremely high technical quality, as close to perfect as one can reasonably achieve. The same technical standard was required from Emil Lundgren for the method to work for him as well.
When I first started coaching Jonathan, we initially worked with the program, just like everyone else does. However, we quickly realized that this was not enough. Too much potential is lost with poor execution. Because of this, Jonathan and I met and placed a strong emphasis on technique.
Even though this meant taking a significant step back in load, Jonathan did what was required. Where many others would have given up, he kept going. For most lifters, it is mentally challenging when weights that previously felt light suddenly feel heavy, or when they can no longer perform as many reps. This reaction is understandable if you do not understand the underlying reason.
The reality is that the weight itself is not heavier. Instead, the position you now have to assume and maintain is far more demanding. A more efficient technique will eventually provide better carryover to your one-rep max, but it also demands more from the lifter. It is not the act of lifting that feels harder, but the tension required to establish and maintain the position.
This distinction can be difficult to grasp, but once you understand it and trust the process, there is a lot to gain. I explained this as clearly as I could to Jonathan, and he did not merely accept it, he fully committed to it.
Over the following months, Jonathan trained consistently using this new technique, despite lower weights, more demanding sets, and a higher perceived effort. After a few months, he returned to his previous level and shortly thereafter surpassed it. From that point on, we continued moving forward without hesitation.
If you want the next step, the training, to work properly, you must first solve the technical aspect.
Key points to strive for:
- Establish a stable and advantageous position
- Maintain that position through all repetitions
- Perform every repetition with strict execution
- Train with high intent
Training
In the lead-up to these three world records, we primarily rotated between three training methods, each assigned to its own session. All of these sessions are represented in the Junk Volume Kings & Queens program.
Session one consisted of sets of ten reps with wave-loaded weights.
Session two consisted of sets of twenty reps or more.
Session three consisted of one or more max-rep sets.
During certain periods, session three was limited to a single max-rep set followed by a few 20-rep sets at 100 kg. On top of this, individual adjustments were made for competitions, illness, pain, vacations, or when Jonathan broke his leg and had to train with his feet elevated.
Two clear deviations from the standard setup were that Jonathan often used a medium grip on the first session of the week, and that the overall training loads were significantly lighter than one would expect for a 234 kg bench presser.
According to Junk Volume guidelines, three max-rep sessions should be performed at around or above 70 percent. Jonathan was very rarely above 70 percent. The total number of repetitions performed above 80 percent in an entire year was 102, including five competitions. Roughly one quarter of all lifts above 80 percent were therefore performed in competition.
His average training load was 48.4 percent of an estimated touch-and-go one-rep max of approximately 245–250 kg. This makes the effective percentage even lower. The average weight used in training was 113.2 kg, and the most frequently used weight was 100 kg.
What people miss
What many people miss with this type of training is the integrity of execution. Jonathan is, by nature, a fairly comfort-oriented person, but when it comes to how he benches, he is far ahead of most.
After the technical review, Jonathan did not learn what was right or wrong. He learned how things should be done. It took months before he surpassed his previous one-rep max, because the focus was on making every repetition correct.
The goal was never just to complete sets, but to execute them properly. Jonathan understood this fully.
The same applies to accessory work. When Jonathan understands the purpose of an accessory exercise, he performs it with extreme precision. JM Press is a clear example. However, his back training has not always been executed with the same consistency, despite its importance for a stable bench press.
I do not interpret this as Jonathan doing too little. Instead, I see it as him committing fully where he believes the greatest transfer exists. Being “all in” on everything is not realistic. If you try to do everything perfectly, focus and energy become diluted, and you risk not giving enough to the areas that demand it most.
Have others succeeded using this method?
Jonathan is unique, but he is not alone. Axel Samuelsson, Emil Lundgren, and several other men and women have reached the world stage using the same principles.
I have coached over 20 men to bench press 200 kg or more and more than 12 women to bench press 100 kg or more. In addition to direct coaching, many lifters have reached these milestones through structured programs such as 10×10, BT2, and Junk Volume.
What should you do from here?
My general recommendation is to first establish a technical standard. Either run Basic Bench with two sessions per week or 10×10 with three sessions per week. Then test your max while maintaining high technical quality and bring that max into Junk Volume.
All of these programs are available along with instructional and demonstration videos where I show and explain exactly how each exercise should be performed.
