13 Oct Paul Oneid – 9 weeks out Bench

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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I am really enjoying this modification that Byrd and I have made to meet prep.  My elbows are about 20% as painful as they usually are during a prep and the floor press is something that really targets my weakness of staying “up” to the bar during the movement.  We added chains this week and I am hoping that Byrd keeps them in because the transition towards lockout is my weakest point and they really made me work hard.  This was one of the best bench sessions I have had in a long while.  I know it’s not a competition movement, but it built a lot of confidence and it carried the positive momentum forward.

The goal on this day was to work up to 3 sets at an RPE 8.  In my head, I wanted something that would be over 400 lbs at the top to prepare me for the heavier bench work to come.  Yes, a lot of the chain remained on the ground, but it felt like a tonne at the top.  Mission accomplished!  The rest of the workout really fried my pecs too, which was nice.  Notice that since we cut the ROM of the main movement, Byrd used the assistance movements to make up the volume on the pecs.  Be creative with your movement selection and target the areas you need work on.

Bench

1. Floor Press vs. All the chains – 5×3, 3 sets RPE 8
2. Paused DB Press – 5×8
3. Band Flies – 3×8
4. Paralette Pushups /ss Bench Dips – 3x15ea
5. Band resisted Deadbug /ss ShoulderRok – 3x20ea

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!

Latest posts by Paul Oneid (see all)

• A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
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• Paul Oneid –> Off-Season | A bit of everything - February 21, 2019