
25 Apr Paul Oneid – Benching, from the ground up
My first trip to the Arnold as a pro was less than stellar. I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage. Sometimes you just need to step out of the backyard. For now, I am heading into a long off-season and will continue to work with Byrd and Tucker. I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.
[wa-wps]
At my request, Byrd is taking a much more hands on approach with my bench. I need it and I am seriously humbling myself right now. It is a huge hole in my game and if I want to be one of the best in the world, I can’t continue to suck so hard at benching. The program right now is not unlike something that Paul Key programmed for the Samson guys, but Byrd has adapted it for me and my particular weak points. The technical focus today was in staying tight on the hand off and full lockouts on all reps. I definitely felt the difference in tightness and upper back involvement by pushing into the bar on the unrack. Thanks Paul! My groove felt way tighter. Next week, I will continue to incorporate that, as well as move my feet out a few inches and focusing on driving my knees out and heels down. Week by week, small tweaks here and there.
Lots of lockout work to come over the next few weeks. Gotta stop missing 2 inches from the top!
Bench
- Bench vs 120lbs chain – 5×3, 3 sets RPE 7
- 2 board press, same setup – 3×1, top set RPE 8
- DB Press – 3×8
- Triceps – 200reps
- Stir the pot – 150reps
- Rear delt/ low trap work – lots (prehab stuff)
The same warm-up was performed everyday:
- Hip circle – 200 steps
- Supine alternating hip hikes – x30
- Side lying clams – x20ea
- Lateral leg raise – x20ea
- Single leg glute bridge – x10ea
- Glute bridge iso hold – x:30s
- Big 2 (bird dog/ mcgill situps)
- TKE Iso-hold – 10x5s
- On upper days
- Band dislocations – 2×20
- Band Pull aparts – 2×20
- Mace Swings – lots
- Pushups with scap protraction – 2×15
- T-Spine mobilization – 2×5 holds
- On Lower Days
- Single leg RDL – 2x15ea
- Hip Airplanes – 2x15ea
- Bulgarian Split Squat – 2x15ea
- Goblet Squat – 2×15

Paul Oneid

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