Paul Oneid – Build a Bench

I just finished a very hard weight loss phase of the off-season and lost about 25lbs.  It’s time to get back to the barbell and build my total. Derek Wilcox will be handling my training and I will continue working with Tucker to ensure that I reverse diet correctly.  My next meet will be at the end of November, raw with wraps at 220lbs.


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So, I have resolved to the fact that Derek has chosen only movements that I am terrible at lol.  I like this and welcome the challenge.  This first mini-cycle we will not be using the competition variant and focusing on building my incline bench.  This is a lift I have always struggled with.  We will also focus on building some big triceps.  First session down and again, lots to work on.

This will be the heavy bench session of the week after the deload.  Things to work on are putting maximal force into the barbell and refining the position on the tricep extension.  That is a new movement for me, so it’s a good thing we started with a deload to accommodate the learning curve.  RPE is a 6 and everything moved easily.  I am going to win the hyper trophy


Heavy Bench

  1. Incline bench, no touch – 205x10x3sets
  2. Bench Triceps Extension – 135x10x3sets
  3. Laterals – 3×15
  4. Lat Pulldown – 3×15
  5. Curls – 3×15
  6. Post workout
    1. 20 minute walk with weighted vest and a 12kg KB



  1. Daily
    1. Bottoms-Up Carry – 5 trips/arm
    2. McGill Big-3
  2. Lower
    1. Sprinter Pose to RDL to Hip Airplane – 2x10ea
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
  3. Upper
    1. ShoulderRok – 4x10ea
    2. McGill T-Spine – 10reps
    3. Pushups – 3-5×10-15
    4. Band Pull Apart series – 2x10ea x5 positions
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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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Brian Carroll

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Brian Carroll

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