16 Dec 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.
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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 with 60lbs chain – 295x5x3sets (I have added a set each week)
- 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?
- Long Pause – 275x5x3sets
- Neurogrip Push-ups – 3xfail (75 total reps)
- Ring Dips – 3×10
- DB Front Raise – 3x12ea
- Rope Pressdowns – 3×30
- Deadbug – 4x10ea
- Walk – 10minutes
- McGill Big-3
- Full Body CARs
- ShoulderRok – 4x10ea
- McGill T-Spine – 10reps
- Pushups – 3-5×10-15
- Band Pull Apart series – 2x10ea x5 positions
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- A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
- Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats - March 1, 2019
- Paul Oneid –> Off-Season | A bit of everything - February 21, 2019