Paul Oneid – 10 weeks out Benching

MEAT PREP TIME!  I’ll be competing at the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque.  I am still working with Jonathan Byrd as my coach and Tucker Loken-Dahle is still helping with my diet.  This off-season was perhaps my most productive to date and I am looking forward to showcasing the improvements I have made.


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Still having set-up problems.  With the slightly lower bench and my feet flat, I have to focus very hard on keeping my butt down.  Admittedly, I was getting really frustrated on this day because the weights weren’t heavy, but moved quite slowly.  On the 1″ paused bench I think I had a breakthrough when I switched back to a “feet tucked” position.  I benched like this for 10+ years, but switched when my knee was bothering me pre-surgery and never tried switching back.  When I bench this way, I may not get the best leg drive, but at least my ass stays down and I have a solid arch to make up for it.  I will be rolling with this moving forward.

The goal on this day was to continue with triples.  Nothing special, just beating last week’s work.  It moved slower than I would have liked, but I think with the change to the set-up I will be just fine moving forward.  It is really challenging to focus on the pressing when you have to try not to let your ass come up.


  1. Bench – 5×3, 3 sets RPE 7 (closer to 8)
  2. 1″ off chest paused bench – 3×3 (RPE 6)
  3. DB Bench – 3×8
  4. Pressdowns – 150reps
  5. Single arm farmer walks – 300ft/ side

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


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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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Brian Carroll

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Brian Carroll

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