Paul Oneid – Bench Building

I recently competed at the EPC Open Challenge.  The meet was over on my second squat where I suffered a re-injury to my right quad.  Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Between now and then I will be focusing on first getting healthy and then working on some very glaring weaknesses in the bench and deadlift specifically.


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I am actually laughing as I post this, but I am.  Working technique and doing things the right way means lifting weights that get me laughed at by the other dudes I train with.  Lucky for me I’m witty and can use it as motivation to move forward.

Movements for today were close grip and 2sec paused spoto press.  Close grip not only emphasizes tricep strength, but I also find that it teaches the lifter to stay tall in the chest and maintain the arch. The spoto press does much of the same because you need to stay tight during the pause off the chest and then accelerate to lockout.  While I tend to fail the lift closer to lockout, I believe this is because I loose tightness and do not build enough from the pause.  It’s important to choose movements that target your weak points.  Even though these force me to use baby weights, improving them should provide a great deal of carryover.


  1. Close grip – 5×5, RPE 6
  2. 2sec paused spoto bench – 4×6, RPE 6
  3. Paused DB Bench – 4×10
  4. Tate Press – 4×10
  5. Bodyweight Tricep Extension – 5×20
  6. Stir the Pot – 200 reps


  1. Daily hip rehab sequence
    1. 5 minutes cardio
    2. Supine Alternating hip lift x20
    3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
    4. McGill Big 3 – 5x10sec each movement
    5. Single Leg Glute Bridge – 3x10sec iso hold per side
    6. Iso Deadbug – 30sec/ side
    7. Single Leg RDL Iso hold – 30sec/side
  2. ShoulderRok – 2 sets of some swings
  3. McGill T-Spine – 2×10
  4. Wall facing serious slides – 2×10
  5. Various low trap work – a bunch
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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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