Intermediate Programming for the Upper Body Lifts | Nick Delgadillo

**Sean Plant** · 01-11-2021, 03:16 PM

Do you add 2.5lbs per week on volume and intensity?

**Nick Delgadillo** · 01-11-2021, 03:27 PM

Originally Posted by Sean Plant

Do you add 2.5lbs per week on volume and intensity?

Your call. Just make the weight on the bar go up.

**jozata** · 02-04-2021, 08:27 AM

Hey, Nick! Georgi here. Thanks for a great article! I am 32yo, 5.8, 172 lbs.
Over the last 2 months I have only been pressing due to lock down. Last time I benched I did 160x5x3 (poor, I know). My press now is 135x3x5 and it's been on intermediate programming for a while, while my BP will clearly on NLP for some time.
If I understand the article correctly,:
'Monday: 5x5 Bench Press @ 90% of Friday’s planned intensity day weight.
Wednesday: 5x5 Strict Press @ 90-95% of your last completed set of 5 at the end of your LP.
Friday: 5-7 Press Singles @ 2-5 lbs more than your last “heavy” press workout AND 1x5 Bench.'
only applies if both lifts are on intermediate programming.
How would you recommend I program my NLP BP with my intermediate Press now that I am heading back to the gym?
Thanks in advance!

**Nick Delgadillo** · 02-08-2021, 02:41 PM

Originally Posted by jozata

Hey, Nick! Georgi here. Thanks for a great article! I am 32yo, 5.8, 172 lbs.
Over the last 2 months I have only been pressing due to lock down. Last time I benched I did 160x5x3 (poor, I know). My press now is 135x3x5 and it's been on intermediate programming for a while, while my BP will clearly on NLP for some time.
If I understand the article correctly,:
'Monday: 5x5 Bench Press @ 90% of Friday’s planned intensity day weight.
Wednesday: 5x5 Strict Press @ 90-95% of your last completed set of 5 at the end of your LP.
Friday: 5-7 Press Singles @ 2-5 lbs more than your last “heavy” press workout AND 1x5 Bench.'
only applies if both lifts are on intermediate programming.
How would you recommend I program my NLP BP with my intermediate Press now that I am heading back to the gym?
Thanks in advance!

Bench 3x5 every Monday and Friday. When it gets sufficiently heavy, reduce sets and increase weight on Friday, increase sets and reduce weight on Monday and continue until you've got a Texas Method setup.