Greg Nuckols' Three-Week Personal Bench Press Improvement Plan – Dedicated Assault Weight
In the previous article, we introduced Greg Nuckols, an American powerlifter who has set three world records of 220 pounds (100 kilograms) and 242 pounds (109.77 kilograms), and he himself holds a degree in exercise science, making him a professional powerlifter with both practical and theoretical abilities. He also maintains a website, strongbyscience, publishing articles to help powerlifting trainers to improve in a more scientific way.
I believe many friends who like powerlifting and have heard of Greg Nuckols have read Greg Nuckols' 28 Strength Lifting Programs, which can be used for long-term improvement. However, Greg Nuckols himself also has a personal improvement training plan.
Below, we will introduce Greg Nuckols' personal bench press improvement plan.
Greg Nuckols
Greg Nuckols himself said that after using this plan, he increased his maximum weight by 20 pounds (9 kilograms), so it is a high-frequency, low-repetition, high-weight training, focusing on long-term strength, but not the best for long muscle growth. This plan can be used to peak for short-term maximum weight, not suitable for long-term or beginners.
Bench press
Before starting the plan, you should test your 1RM (one-rep max), and the percentages below are based on 1RM. Let's assume your 1RM is 100 kilograms, then 75% is 75 kilograms, 80% is 80 kilograms. If your 1RM is 80 kilograms, 75% is 60 kilograms. Let's take a look at the training plan below:
Week 1
Day 1: 75% - 4 sets of 3 reps
Day 2: 80% - 3 sets of 2 reps
Day 3: 70% - 4 sets of 4 reps
Day 4: 85% - 3 sets of 1 rep
Day 5: 65% - 5 sets of 5 reps
Week 2 (Based on the same training content as the previous day, add one set each day)
Day 1: 75% - 5 sets of 3 reps
Day 2: 80% - 4 sets of 2 reps
Day 3: 70% - 5 sets of 4 reps
Day 4: 85% - 4 sets of 1 rep
Day 5: 65% - 6 sets of 5 reps
Week 3 (Based on the same training content as the previous day, increase one set each day)
Day 1: 75% - 5 sets of 4 reps
Day 2: 80% - 4 sets of 3 reps
Day 3: 70% - 5 sets of 5 reps
Day 4: Test new 1RM maximum weight
Essentially, this week's training plan is done. If you want to continue using it, you need a week of rest in week 4. In week 5, follow your new 1RM, and start the training plan according to weeks 1-3.
Bench press
Because this program is almost one workout a day, although it doesn't seem very intense, it is a very intense program for the muscles needed for bench press, so you generally don't need other auxiliary training. However, if you feel 'not exciting enough', you can add some simple triceps and back training.
