09 Mar Paul Oneid – Benching with Friends

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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Today was fun!  I got a special visit from Seth Albersworth, whom I met at the XPC last year and is a friend of former teammate Allison Lockhart, and EliteFTS athlete Meana Franco.  Seth and I benched and he had his first go with the football bar, while Meana did some front squats.  Always fun to train with different people whenever possible as it always serves as motivation.  Seth is a strong dude… but not stronger than me and you can bet your ass I won’t be letting him catch up.  Enjoy your time while I’m dieting, big guy.

Rotated back to the football bar.  I paused the first rep of the set and realized that I may have overshot the RPE with pauses, so I finished out the set touch and go.  No harm done and it still moved well.  I will try to tie this lift paused on the next rotation through, instead of beat it.  On the secondary movement, Seth can’t overhead press due to some injuries, so we opted for a close grip floor press.  I really liked this variation.  After that, we got a new pushup harness to add some weight to our torsos, so I took full advantage and cranked out a ton of sets.  Definitely a staple in the rotation from now on.  Great session with great people and a lot of fun.

Bench

1. Football Bar – 5’s up to 315 RPE 8
2. Close Grip Floor Press – 8’s up to 295 RPE 7
3. Weighted Pushups – 6 sets of 10ish with 90lbs added
4. A bunch of press downs with the sled strap
5. Half Kneeling KB Halo /ss DeadBugs – 3sets of 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 – 2sets
3. McGill T-Spine – 10reps
4. Pushup Plus Scap protract/retract – 15reps
5. Band Pull Aparts – 4ways x20ea

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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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