Paul Oneid – Off-Season | Bench Work

I competed in my first meet after a year break on November 24th, 2018. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season.  I’ll be looking to compete at some point in the summer, but haven’t decided when or where.  In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.

————————————————————————————————————————————————————————————————

Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Grab your INZER Gear, the best gear on the market HERE

————————————————————————————————————————————————————————————————

If you haven’t yet, check out my most recent articles:

Silence Your Inner Eeyore

A Coach’s Guide to Handling Multiple Lifters on Meet Day

Rethinking Progressive Overload: A strong spin on Escalating Density

Exercise Spotlight – Pushups

————————————————————————————————————————————————————————————————

So, the bench press… If you’ve followed my training for any length of time you’ll know that I have mixed emotions about the bench.  I have never been able to find “my” technique.  Something will feel good for a few weeks and then it will go to shit for a few weeks and I have not been able to truly address the issues because they are always changing.  One week it is one thing, the next it is something else.  That being said, I truly don’t enjoy benching, which is part of the reason it hasn’t progressed.  I am going to change that last part and learn to love benching.

There are two focuses for now that I can pin-point.  First, I don’t do a good job staying tight to the chest and second, I tend to protract and over-press at lockout.  To address this, I am overloading my lockout with chains (and other modalities as off-season progresses) and I am working on pausing all my reps, and including some extended pause work.  So far, it seems to be helping.  That being said, it’s only been a couple weeks and I still have no idea where my feet feel best.  I think the long pauses will help with this because they let me time the leg drive properly.

 

Bench

  1. Bench with 60lbs chain – 295x5x3sets (I have added a set each week)
  2. add 2 board – 5x3sets (I have added a set each week) *notice how much better I am at pressing from boards when that last 2″ is eliminated?
  3. Long Pause – 275x5x3sets
  4. Neurogrip Push-ups – 3xfail (75 total reps)
  5. Ring Dips – 3×10
  6. Superset
    1. DB Front Raise – 3x12ea
    2. Rope Pressdowns – 3×30
    3. Deadbug – 4x10ea

 

Warm-up

  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2. Upper
    1. ShoulderRok – 4x10ea
    2. McGill T-Spine – 10reps
    3. Pushups – 3-5×10-15
    4. Band Pull Apart series – 2x10ea x5 positions
The following two tabs change content below.

Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below


Take 25% OFF
Your first purchase
Subscribe Now!