17 May Paul Oneid – Bench Pressin’

I am currently in a VERY long off-season.  Mentally and physically, I needed a break and will have lots on the go the next few months business wise, not to mention that I will be getting married.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.

 

[wa-wps]

 

The bench is moving!  Each time under the bar I am focusing on refining the new set-up.  That can be overwhelming because there was a lot wrong with my old one.  An easy way that I have found helps keep things simple is to focus on 2-3 cues per session.  Choosing the right ones is important, especially when you’re trying to rebuild patterns that are 10 years in the making.  If you focus on too much at one time, we get what I like to call “Paralysis by Analysis.”  This is what happens when your mind has too many things going through it and you end up doing none of the things you’re trying to do.  While there may be a lot to fix, it won’t happen in one day, or one session. These things take time!  Once you have dialled in one or two of the cues you’ve been focusing on, switch it out for a different one.  Start with the big picture and work towards more specific changes.  Just like listening to an awesome song – what might seem like just any other beat, is actually a beautiful symphony of complex pieces working as one.  In this example, my bench press is equivalent to the music of a middle school band.

Feeling really good about where my bench is going. 5×3 against chains, 3×1 to a 2 board same set up. Solid day today. #bench #benchpress #povertybench #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on May 16, 2017 at 4:49pm PDT

The cues for today were:

1. Heels out/knees out
2. Press against the bar (to engage the lats)
3. Break the bar (lifter’s wedge)

I did well with the lower body cues, but Byrd feels I can press against the bar better from the unrack and bring the bar down with some more speed.  I am going to throw out the lower body cue next session, as this feels solid and consistent now and focus on the other two upper body cues.  It’s a work in progress!

Bench

*Goal to beat last block’s numbers

1. Bench against chains – 5×3 3 sets RPE 7 (up 20lbs)
2. 2 Board, same set up – 3×1 RPE 8 (up 20lbs)
3. DB bench – 3×8
4. Pressdowns – 200reps
5. Low trap work – Lots

 

The same warm-up was performed everyday:

• Hip circle – 200 steps
• Supine alternating hip hikes – x30 total
• Assisted box get ups x10-15ea
• Single leg glute bridge – x10ea
• Glute bridge iso hold – x:30s
• McGill Big-3
• On Upper days (1-2 rounds)
  • Band dislocations – x20
  • Band Pull aparts – x20
  • Mace Swings – lots
  • Pushups with scap protraction – x15
  • T-Spine mobilization – 5x5sec holds
• On Lower Days (1-2 rounds)
  • TKE Iso-hold – 10x5sec
• Single leg RDL – x15ea
• Hip Airplanes – x15ea
• Bulgarian Split Squat – x15ea

Goblet Squat – x15