Paul Oneid – Bench w bands

My first trip to the Arnold as a pro was less than stellar.  I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage.  Sometimes you just need to step out of the backyard.  For now, I am heading into a long off-season and will continue to work with Byrd and Tucker.  I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.  My next meet will be December, 2017 in knee sleeves.




Since transitioning back to a more traditional off-season, my training feels great.  I have kept up with 3x per week conditioning as well.  The diet is dialled in, but my bodyweight doesn’t seem to want to move for the time being, but guess what? Thats ok, because there is no rush!  I am getting married in the fall, so getting leaner is a must, but I am eating what Tucker tells me to and I have faith in his plan.  I only KINDA flipped out when he dropped my macros and I gained 2lbs lol.

Benching on Tuesday night went really well.  The focus on this day, as per Byrd and Paul Key, was to move my feet out a bit more and push through my heels while forcing knees out.  Along with this, I continued to hammer home upper back tightness on the lift off.  I did an OK job.  I definitely felt more leg drive.  Both Paul and Byrd said that my heels need to be out a bit more, so I will work on that next week while deloading.  My bench will be a big process, but I am being patient.  Lots of work to be done.


  1. Bench vs. purple bands – 5×3, 3 sets RPE 7
  2. 2 board, same set up – 3×1, RPE 8
  3. DB press – 3×8
  4. Pressdowns – 200reps

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30
  • Side lying clams – x20ea
  • Lateral leg raise – x20ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • Big 2 (bird dog/ mcgill situps)
  • TKE Iso-hold – 10x5s
  • On upper days
    • Band dislocations – 2×20
    • Band Pull aparts – 2×20
    • Mace Swings – lots
    • Pushups with scap protraction – 2×15
    • T-Spine mobilization – 2×5 holds
  • On Lower Days
    • Single leg RDL – 2x15ea
    • Hip Airplanes – 2x15ea
    • Bulgarian Split Squat – 2x15ea
    • Goblet Squat – 2×15
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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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