Paul Oneid – Bench Accessories

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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Didn’t go to the commercial gym today, as I had a couple clients in town who wanted to get some training in.  Cody and Keegan Webber drove down from Kirkland Lake, ON to visit the big city.  These dudes are young, strong and work hard.  They train out of a small community gym in northern Ontario, with a couple of their own bars and a bunch of home made equipment.  They do what they need to to get shit done!  It was a pleasure to have them at Dynamo and hopefully they took home a few coaching points.

 

I was not programmed to bench press on this day, but with the technique inconsistencies I have been having week to week, and the fact that I wanted to demo the cues I wanted my guys to implement, I did some form work.  It felt really solid and exactly the way I wanted it to.  Hopefully this carries through the deload week and I can build on things.

The rest of the workout was fun and I got a gnarly pump.  This off-season, Tucker has been programming this day and he is really channelling my inner bodybuilder.  I try to do my best to feel the movements and focus on the muscles being worked.  This has forced me to use much lighter weights and has made a huge difference in my physique.  It has also saved my joints big time!  You’d be surprised how sore you get using “baby weights.”

Bench Accessories

  1. Form Bench – 60%x2x3sets *just enough to grease the groove
  2. Cable flies /ss Dips – 3×15/15
  3. Parallete Pushup with band around my back – 5×10 EMOM
  4.  Feet up, reverse grip DB Press – 3×10-15 (thanks Tucker)
  5. SA DB front, side, reverse shoulder raise – 3x5ea, no rest between
  6. Landmine Shoulder Press – 3×10/arm
  7. SA Cable Curl /ss Pressdowns – 3×15/15
  8. Incline DB Curls /ss 3way DB Kickbacks (LOL) – 3×15/15
  9. A bunch of different dead bug and DB holds for the gram

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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