Intermediate Programming for the Upper Body Lifts | Nick Delgadillo Intermediate Programming for the Upper Body Lifts | Nick Delgadillo - Page 5

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Thread: Intermediate Programming for the Upper Body Lifts | Nick Delgadillo

  1. #41
    Join Date
    Jul 2014
    Posts
    244

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    • phoenix arizona seminar date
    • texas seminar date
    Monday: 3 week cycle of 5x5, 5x3, 5x1
    Wednesday: CGBP 3x8 (only about 10% over my press)
    Friday: 5x5 at 90% of Monday's 5x5 weight

    I had my rotator cuff repaired July 2017; hence, CGBP instead of Bench. I've also probably been way too conservative about adding weight to CGBP.

    That said, I may complete the current cycle and then try your 3X/week program. Looks interesting!

    Thanks for your time!

  2. #42
    Join Date
    Sep 2010
    Location
    Wichita Falls, TX
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    895

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    If Monday and Friday are your press days, just put your heavy singles on Monday. Leave everything else the same. Make that your first change, then adjust as needed by going 3x5 on CGBP and adding weight. Then maybe flip-flopping Mon/Fri. That may not be necessary, though.

  3. #43
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    Jul 2014
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    244

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    Sounds like a plan! Thanks again, Nick.

  4. #44
    Join Date
    Feb 2019
    Location
    Superior Twp, MI
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    14

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    Thanks for the suggestion, Nick. I am nearing the end of LP and have been frustrated with the press especially, but also with the bench.

    I just hit a wall and felt seriously tired. On the recommendation of a former powerlifter, i dropped my work sets to 70% for a week and now am working my way back up to my PRs. If I'm still stuck I will switch over to this approach.

    65 yrs, 160 lbs, squat 170/5/3, press 85/5/3, bench 130/5/3 dl 217/5/2

  5. #45
    Join Date
    May 2019
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    44

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    Somehow I missed reading this thread when it first started. Coach, can you clarify if you think there is any value to switching to triples for the press and bench press towards the end of NLP or should I start looking at your suggestions? I just switched to triples last week following the suggestions in PP. Obviously it's a short term solution but I'm curious if you think it's worth following as a bridge into intermediate programming.

  6. #46
    Join Date
    Sep 2010
    Location
    Wichita Falls, TX
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    895

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    I switch women to 3s at the same time I switch all the other lifts during the novice phase. Otherwise, I'm not using threes for the press very much at the novice/intermediate stage unless a guy has a big press already.

    You won't hurt anything by doing the triples, though. It just won't work for very long if you don't have a strong press. If you have a big press, it should work nicely.

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