Light Squats and Heavy Benching – 8.31/9.1.2015

I am currently training for the RPS Autumn Apocalypse on Nov. 14, 2015 in Newark, NJ.   I’ll be competing at 220lbs with wraps and gunning for a +2000lbs total.

Monday went as well as I could have hoped given the circumstances.  I have been dealing with some IT band pain, which causes me to shift slightly in the bottom of my squat.  It is resolving itself with a steady diet of soft tissue work and hip/glute activation work.  This is an issue I deal with every time I start to re-integrate wraps into my training and it gets better the more I get used to using them.

The goal for tonight was to work up to a good set of 6 (RPE ~9) and beat my previous top set from my last light day.  Lucky for me, my last light day I didn’t work up to a top set and did 455x6x4sets instead.  I didn’t push my RPE as high as I should, but I let my pain dictate my performance and I was left no worse for wear.

1. High Bar Squat – up to




495×6, RPE 7

2. Front Squat – up to



385×6, RPE 8

That was all she wrote for Monday.


Benching tonight was great.  I had it in my mind that I was going to PR and I did just that.

1.Bench – up to


385×4, RPE 10 (previous best was 375×4)


2. Slingshot – up to


425×4, RPE 8

3. McGill Pullups – 2x10sets every 40s

4. Incline DB Chest Supported Row – 2×10

5. Close grip, feet up spoto press – 3×10*

6. Lateral raise – 3×12

* A quick note on these… I have been avoiding any type of tricep extension movement because it hurts, so I have to be bit creative when it comes to training my triceps.  I stick with these, dips, tate presses and JM presses.

This is my first log entry, so I would love feedback regarding what you guys would like to see and what you would like me to elaborate on.  I am an open book!


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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!
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