Nick Benerakis’s Overload Week Training Shakes Up Bench Prep

Nick Benerakis, the renowned powerlifting coach from Big Ben Chas, is in the midst of a rigorous training cycle just nine weeks out from the Bench Nationals. In a recent update, the coach detailed his intensive overload week using the Cerberus Training System—a program designed to push lifters into new strength thresholds. The session was a mix of raw intensity and fine-tuned strategy that truly exemplifies a modern powerlifting regimen.

Overload Week In Focus

During this overload week, Nick has transitioned from his usual routine by integrating advanced techniques with the shirted bench. Typically, lifters are advised to incorporate full range work during warm ups to the boards; however, Nick’s approach was slightly different. He described starting the session with a new raw close grip personal record of 330 x 3, a significant milestone that indicates his strength is lifted as calories are gradually added into his regimen. One of the session’s highlights was his attempt to break a threshold—touching a weight of 535 on a one-board. Although it narrowly missed a successful rep, it provided a clear indication of his current progress.

Progressive Singles And Strategic Moves

In his update, Nick recounted how his top set evolved over recent weeks. Just three weeks ago, he achieved 567 pounds on a two-board set, and tonight this figure soared to 640 pounds. This increment not only emphasizes the progression in his lifting numbers but also underscores the effectiveness of the training shirt he is working on breaking in for additional support. With a mandatory touch night on the calendar two weeks from now, which will mark the beginning of singles week, Nick expects a true gauge of his performance. The goal is to better understand whether he will commit to further developing the inzer advanced designs bolt setup.

Balancing Confidence And Specific Muscle Strength

Nick’s approach during overload week is dual-pronged: one facet is working singles on high and low boards for the sake of confidence and positioning, while the other is focused on targeted muscle strengthening. When opting for reps off mid boards, his emphasis shifts specifically to improving lockout and triceps strength. For these sets, he prefers to execute 3-5 reps finishing with as many reps as possible (AMRAPS). This deliberate alternation between high-intensity singles and moderate rep work illustrates his commitment to balanced development and technical refinement.

Training Strategies And Future Plans

The precision in Nick’s training plan is clearly visible in his step-by-step progression. The detailed caption accompanying his recent post highlights the significance of breaking the training shirt in properly, as it affects overall performance. His methodical approach blends technical cues with raw strength training, ensuring that every movement on the bench press contributes to building the ideal foundation for heavy lifts. With Bench Nationals only a few weeks away, his strategy now hinges upon refining these small yet critical adjustments.

Nick’s update exemplifies how modern training programs are evolving. The Cerberus Training System is built on data-backed progression models and individualized programming, making it a sought-after system for lifters aiming to break personal barriers. His mention of gradually adding calories back into his diet to support strength gains further emphasizes the holistic nature of performance training—where nutrition and technique work in unison.

Community Engagement And Broader Impact

In addition to his personal progress, Nick has been actively involved in community outreach and coaching initiatives. His previous Instagram posts have promoted a free two-week online bench workshop designed to help athletes fine-tune their form. From detailed coaching on form mechanics to personalized advice on grip adjustments, these workshops have reportedly aided numerous lifters in breaking long-standing plateaus. The workshops, characterized by a team spirit and a shared drive towards improvement, serve as an extension of the values embodied in Nick’s own training sessions.

Moreover, his social media presence—marked by a blend of technical advice and motivational cues—has helped foster a community of committed lifters. The updates often include video tutorials, step-by-step breakdowns, and even live Q&A sessions, all of which resonate well with a diverse audience. For Coach Benerakis, this is not just about numerical progress; it is about building a culture of continuous improvement and resilience.

Looking Ahead: Bench Nationals And Beyond

As the countdown to the Bench Nationals continues, every detail in Nick’s training regimen becomes crucial. With a mix of overload week intensity, singles progression, and specialized accessory work, his program stands as a blueprint for modern powerlifting preparation. The upcoming mandatory touch night will serve as a reveal of his true readiness, potentially influencing whether he commits to an even more technically advanced setup with additional support from his gear partner.

This phase of training is as much about mental fortitude as it is about physical prowess. By setting clear benchmarks and embracing a methodical approach, Nick Benerakis is not only refining his own performance but also setting a standard for aspiring athletes. The blend of heavy singles, AMRAPS, and strategic movement reinforces that success in powerlifting comes from meticulous planning and the courage to push beyond one’s limits.

As the Nationals approach, the powerlifting community is watching with anticipation, eager to see how Coach Benerakis’s methodical yet bold training approach will translate into performance on the national stage.

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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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