14 Jun Paul Oneid – Baby Benchin’

I am currently in a VERY long off-season.  Mentally and physically, I need a break.  I’ll have lots on the go the next few months business wise, not to mention that I will be getting married, so this is the perfect time to enjoy an off-season.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.

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I would be lying if I said that this bench rebuild has been easy.  Yes, I have implemented the technique fixes quickly and have seen improvements in my performance, but on the flip side I am now extremely inconsistent in said performance.  I am essentially a beginner again.  It has been a lesson in patience and humility.  I am telling myself exactly what I tell my clients – You have to trust the process.

3×3 bench today. Not awesome, but I think it's improving… I think. #bench #benchpress #povertybench #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jun 13, 2017 at 4:09pm PDT

Lots of focus today was on breaking the bar with hands and keeping my lats engaged on the descent.  In doing so, I ended up floating the bar over my face a few times, which was really frustrating.  On a more positive note, I am using leg drive!  So, the focus on deload week will be to bring the bar down with some more speed and pull the bar apart at lockout to engage my triceps, instead of floating the bar over my face.

Bench

1. Bench – 3×3 RPE 7-8
2. Swiss Bar Paused – 5×5 RPE 6
3. DB Incline – 3×10
4. 3 rounds
   1. 20 pushups
   2. 50 pressdowns

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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