Paul Oneid – Baby Bench

I am at the tail end of a long off-season.  Things have gone perfectly to plan.  A lot of weak links have been improved and I am feeling stronger than ever.  I am still working with Byrd for my training and Tucker for my diet. My next meet will be 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.


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My bench has been feeling really strong the last couple of weeks, which is odd because my bodyweight is down (on purpose).  Usually, when I lose weight, my bench is the first thing to suffer.  I feel like I am doing a much better job with my leg drive and that has been a major difference.  I have also been placing a large emphasis on staying up and tight with the bar at the chest. Even so, I did a poor job of staying tight in between reps on this day.  I need to be more patient.  I was sliding on the bench pad, even with a yoga mat, and it through me off.  I got the work in, but the 2nd reps weren’t as clean as I’d like them.  That being said, I have never moved these weights with this much speed, or confidence in the off-season, so all good things.

The goal on this day was to work up to a double at 85%, then a heavier double off the 2 board.  Like I mentioned above, my speed on the first rep was good, but I definitely lost a lot of tightness on the second rep.  I also could have paused longer.  Working towards our test in a few weeks, I will be requesting the guys give me a press command to keep me honest.  Happy with where I am, but I know there is a lot of work to be done.  My total weekly volume is still relatively high, so hitting these numbers means some big things are in the works.


  1. Bench – 3×2, up to 85%
  2. 2 board – 3×2 up to RPE 8 (final set was a 9, due to the slipping)
  3. Bench Dips – 4×10
  4. Fat Gripz press downs – 100reps
  5. Pull aparts – 100reps
  6. Deadbug – lots

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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