22 Feb Paul Oneid – Recycling the Bench

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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Coming off the deload week and recycling the movements from the previous mesocycle.  Goal for this meso is to just beat the numbers and keep RPE manageable.  I won’t be pushing over an 8.  I am playing the long game.  Small, incremental improvements over time to movements that target my weak points.

To be honest, I am pissed at myself on the close grip.  I did a poor job resetting after the 4th rep and I flared too much.  Of all the sets today, the top set felt the most locked in, until I hit the J-Hook.  I accomplished the goal of beating my benchmark by 10lbs, but it should have been a more disciplined execution.  The feet up spoto, I beat by 10lbs as well and it moved well.  The push-ups are a progression from the neuro-grips.  Goal accomplished for the day and the train keeps on rolling.

Bench

1. Close Grip – 5’s up to 325lbs (up 10lbs) RPE 8
2. Feet Up Spoto – 8’s up to 265 RPE 7
3. Pushups on Rings – 4×10
4. Swiss Bar Bodyweight Triceps – 4×20
5. Bench Dips /ss Rope Pressdowns – 3×20+20
6. Deadbugs  – Lots of variations

 

Warm-up

1. Daily hip rehab sequence
   1. 5 minutes cardio
   2. Supine Alternating hip lift x20
   3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
   4. McGill Big 3 – 5x10sec each movement
   5. Sprinter pose to SL RDL to Hip Airplane – x10ea leg
2. ShoulderRok xLots
3. Scap Pushups – x10
4. 4 way band pull apart – x20ea
5. Handstands – 3x30sec