10 Jan Paul Oneid – 9 weeks out Bench and Squat

Posted at 18:01h in Raw Powerlifting, Team Training Logs by
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I am prepping for my first trip to the XPC Arnold. I will be competing at 242lbs and looking to build on my 1960lbs total. I’ve had a very productive off-season working with Byrd and he will continue to handle my training leading into the meet. Tucker has helped me put on a significant amount of muscle and I am by far the biggest and leanest I have ever been. I am very excited to put all my work on display and represent Team PRS on the big stage.

My bench has never felt this strong in all honesty.  I have a small tweak in my pec that will need to be given attention, but I am confident that if I do what’s needed I will be able to get back into training the way I need to.  The new set up and the strength are dialed in, so there is no sense pushing things this far out.  On the squat, let’s just say that the plan is working.  80% moving at RPE 5 is a really nice sign.  I am sitting at 250lbs and feeling great.  This added bodyweight is really helping my performance and my recovery with all the extra food.

Bench

  1. Bench – 5×2, up to 365x2x3sets
  2. 3 sec paused close grip – 3×5
  3. Triceps – 6 sets

Squat

  1. Squat – 5×2, up to 685x2x3sets
  2. Close stance Front Squat – 3×8
  3. SL RDL – 3x8ea
  4. Bulgarians – 3x12ea
  5. Birddogs – lots

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
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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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