Paul Oneid – Benching and my #1 Tip for Success!

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  The quad injury I sustained in my most recent meet is healing slowly, so to keep myself focused and motivated towards a goal, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  It’s a new challenge and so far I am having a lot of fun – which is important when taking such a long off-season.

Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Get your Captain Jacked Supplements HERE

Grab your INZER Gear, the best gear on the market HERE

Things are rollin’ with the new plan.  Just pushing 5’s on the main movement to 1 top set and then moving on.  So far, recovery is on point and I am feeling good.  Not lifting anything ground breaking, just setting benchmarks to beat the next time I revisit the movement.  Tucker also sent the second phase of the diet, which is more dialled in and specific.  We will be doing a carb cycling approach and after we see how my body adapts, we can make adjustments really easily.

The video above is the bulk of the session.  I am loving doing the push-ups after benching because it really frees up my shoulders and I feel like they will make me healthier in the long run.  When benching, we aren’t going through full shoulder ROM, so choosing movements that don’t fix the scapula in place is very important for longevity in my opinion.  Here is how the session broke down.


  1. Bench with 60lbs chains – 5×5 up to 295×5 RPE 7, 305×5 RPE 8 *I should have cut it at the 295, but it felt really good.  No harm done.
  2. Incline – 4×8 up to 245 RPE 7
  3. Feet Elevated Neurogrip pushups – 3×20
  4. Swiss Bar Bodyweight tricep ext – 3×20
  5. Single Arm Rope press downs – 25/20/15/10/5 *no rest between arms


  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 – 2×40 swings
  3. Band Shoulder Mob – 1x10ea
  4. 4 way band pull apart – x20ea
  5. Scap Pushups – x10
  6. Handstand hold – 3x20sec (mixed in with bench warm-ups)

Now, here is my #1 Tip for Success in dieting, lifting, or life.  Not that I am a guru of some kind, but I feel like many people miss the boat big time on this.  We decide on a goal and we seek out the most effective program, plan, diet etc. to get us to where we want to go.  The problem with this approach is two fold.  First, wholesale changes are not sustainable. While a huge change may motivate you initially, motivation is fleeting.  After the first bit of initial progress, it will slow down and you’ll be at a loss for what to do.  Second, you cannot know what direction you need to take, if you don’t know where you’re starting from.  FINDING A BASELINE, or a starting point is the basis for sustainable behavioural change.  If you don’t know what your diet is now, how will you know what needs to be changed?  Using the example of weight loss, you need to eat in a caloric deficit.  How many calories are you eating?  If you can’t answer that, then you don’t know how much you need to be eating to lose weight.  You’ll either start too high and gain weight and get discouraged, or you’ll start too low, feel poorly, have cravings and binge.  By establishing a baseline, you can make small incremental changes to establish healthy behaviours that are sustainable over time!  That is how you achieve big goals.  Know where you’re starting from and then put one foot in front of the other.  It will make that big goal seem a lot smaller.


The following two tabs change content below.

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!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!