Cerberus Training System Week 2 Progress

Nick Benerakis, the powerlifting coach behind Big Ben CHAS, is making strides in his Cerberus Training System as he gears up for the upcoming USAPowerlifting Bench Nationals. In a recent update, he revealed his Week 2 progress in a series focused on shirted benching. Following a volume week, his training has shifted to full range singles practice, and the renewed groove in his workout routine is evident.

Weekly Progress Update

Nick detailed how this week’s session was slightly modified, noting he is still in a break-in process on a single-ply bolt from Inzer Advanced Designs. Despite the adjustments, he managed to work a hefty 562 lbs down to a one-board and even clocked 330 x 3 raw—a small recent PR achieved through a heavier sink touch. These numbers are a clear testament to his disciplined approach and well-planned modifications as he prepares for competitive events.

Training Details And Technique

The coach explained that Week 2 of his Cerberus Training System is dedicated solely to singles practice. This shift in focus, coming off a high-volume week, emphasizes refining technique with each individual lift. Nick’s method involves progressing through three distinct phases—Volume, Singles, and Overload. In his recent Instagram caption, he described his progress within the singles phase: “Was able to work 562 lbs down to a 1 board and felt pretty good.” This affirmation is significant for athletes and enthusiasts alike who value consistent improvement while managing training load and technique.

Nick’s approach is not just about chasing numbers; it’s also about perfecting form. In a related past Instagram post, he shared valuable bench cues that include keeping eyes neutral, engaging the upper back, and resisting the bar to maintain optimal lats engagement. While the cues weren’t directly mentioned in his newest update, the underlying emphasis on controlled, quality lifts remains at the core of his training philosophy.

Cerberus Training System And Team Culture

Integral to this training system is the branding and team identity that Nick has built. He introduced Cerberus shirts that members of his Equipped Team can order via his website, bigbenchas.com/store. The shirts are designed for the team known as the Three Headed Monster, which represents the three phases of training—Volume, Singles, and Overload. This structured approach not only reinforces consistency in performance but also enhances the community spirit around the program.

This multi-week system is carefully planned to allow for modifications based on progress and individual needs. Nick mentioned his intention to detail more information on how to navigate through the three phases effectively, indicating that athletes and followers can expect further insights on tweaks and adjustments in future posts.

Focus On Future Competitions

With only 10 weeks left until the USAPowerlifting Bench Nationals, Nick’s training emphasis is unmistakably clear: preparation is key. The Nationals represent a critical milestone, and every lift, every rep, and every adjustment in the Cerberus Training System is designed with that goal in mind. His disciplined regimen is tailored to build both strength and confidence under heavy loads while ensuring that technique is not compromised.

His recent progress report – detailing a successful transition from volume training to singles practice – underscores the importance of variability and strategic modifications in strength training. The slight break-in process with the single-ply bolt and his ability to manage significant load increases are both factors that add up to his readiness for the upcoming nationals.

Integrated Training Cues And Community Engagement

Nick’s social media presence consistently provides both progress updates and practical tips. In one notable previous post, he broke down bench press cues that can help lifters adjust their form during heavy sessions. Those cues, focusing on maintaining eye position, engaging the chest, and effectively catching weight, mirror the dedication he exhibits in his training updates. His willingness to share both his successes and the finer points of technical execution makes his content a resource for members of the powerlifting community.

Followers of Nick’s journey appreciate the clarity with which he explains each training phase. His detailed breakdown of the Cerberus Training System offers both an inspiring roadmap for athletes and a transparent look into the hard work behind competitive powerlifting. The combination of technical advice, breakthrough PRs, and competitive drive creates a narrative that resonates with both budding lifters and seasoned athletes.

A Look At The Road Ahead

As the countdown to the Bench Nationals begins, every training session is a step forward in Nick’s journey. The emphasis on singles practice in Week 2 is not only a shift in volume and intensity but also a strategic approach to prepare for the unpredictable demands of competition. His measured progress—from managing a 562 lbs load to setting raw PRs—illustrates the balance between innovation in training and maintaining tried-and-true techniques.

In summary, Nick Benerakis’s recent update offers an honest look at the challenges and adjustments that come with high-level powerlifting training. The Cerberus Training System, with its clear phases and tactical modifications, continues to be a compelling framework for those aiming to reach new heights. With clear goals set for the USAPowerlifting Bench Nationals and supportive cues from previous posts, both Nick and his Equipped Team appear well-prepared for the competitive season ahead.

The progress report is a reminder that behind every successful lift lies a methodical plan, a willingness to adapt, and a commitment to continual improvement. As athletes around the community follow his updates, they learn that success in powerlifting is as much about intelligent programming as it is about raw strength.

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Joyce

 

oyce Joyson is a sports, beauty, and lifestyle writer with over a year of experience creating engaging content. She holds a triple majors bachelor’s degree in History, Political Science, and Geography from IIS University and a Master’s in Mass Communication and Journalism from Kristu Jayanti College.

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