28 Feb Paul Oneid – Benching and Bitching

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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Well, here we are 6 weeks into the current training plan and it happened – I just wasn’t feeling it.  Sleep hasn’t been great the last couple of days and stress has been a tad high blah blah blah… in any case I knew this would happen.  How did I know? Because life happens and THAT’S OK!  I also programmed my training in manner to accommodate it.  So, what did I do?

I trained!  I beat my previous benchmark by 5lbs on the main movement and moved on.  Take the small victories.  Did my RPE creep up to get it? Yup.  Will the weights feel the same in 4 weeks when I do this movement again? I don’t know, but what I do know is I still left some in the tank to be able to keep chipping away at the benchmark weight.  A solid plan takes into account fluctuations in preparedness.  The progress train keeps on rolling.  On the diet side, Tucker made an adjustment this past week and I have been diligently following his directions – even when travelling this weekend.  Another overused axiom – proper planning prevents poor performance.  I am looking forward to us ramping up the bodybuilding work this coming week.  I am basically a fit chick now.

Bench

1. Bench w 60lbs chain – 5’s up to 310×5 (up 5lbs) RPE 8
2. Incline – 8’s up to 255×8 RPE 7
3. Banded Paralette Pushups – 20/20/20/15
4. Pressdowns – 4×15
5. SA Rope Pressdowns – 3×15
6. Half Kneeling KB Halos – 3×10/side; /ss Birddogs 3x lots

Warm-up

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 – 2xlots
3. Scap Pushups – x10
4. Band Pull aparts – 4 ways x20ea
5. Handstands – 3x30sec

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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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