Paul Oneid – Combo Day?! and some Benching

I am at the tail end of a long off-season.  Things have gone perfectly to plan.  A lot of weak links have been improved and I am feeling stronger than ever.  I am still working with Byrd for my training and Tucker for my diet. My next meet will be the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque.

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I am sitting about 13 weeks out, which is basically no man’s land in terms of off-season and meet prep.  I did some off-season testing and I am beyond happy with where things are at.  The next 3 weeks (2 training, 1 deload) are geared towards refining some technical issues that came up during testing and to get used to the COMBO Template, where I squat and pull in the same day.  I am doing this to help me recover better between sessions.  Meet prep will start 10 weeks out.

On the Combo Day I didn’t have the pop I usually have, so I kept the weights a bit lower than I wanted to.  I handled 7 lifters the day before and I was a little beat down from it.  My guys all had great days and it was awesome to be a part of it. I received a few pretty awesome compliments about how professionally my lifters carried themselves on and off the platform and that is a huge feather in my cap.  Totally worth a little fatigue!

The goal, as mentioned earlier, is technical proficiency.  Combo day made me sore beyond belief, so I am glad I get a few weeks to get used to it.  I was worried that the squat would kill my pull, but I actually felt really dialled in and snappy, so that is good news!  On the bench, I am having to change my foot position once again.  We are competing on ER Racks, so the bench is hard and a tad lower than the competition pad that we have here at Dynamo.  With my feet out, I can’t keep my butt down.  With my feet tucked under and more flared, my butt stays planted and I still get a wee bit of leg drive.  Gotta roll with the punches.  Things felt really good, so I am happy.

Combo Day

  1. Squat – 5×3, 3sets RPE 7
  2. 2″ Block Pull with Chains – 5×3, 3 sets RPE 7
  3. Form Pulls – 5×2@60% with 60s rest
  4. Stir the pot – a million


  1. Paused Bench – 5×3, 3 sets RPE 7
  2. 1″ off Chest Pause – 3×3, RPE 6
  3. DB Press – 3×8
  4. Pressdowns – 150reps
  5. Low trap work – a million

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30 total
  • Assisted box get ups x10-15ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • McGill Big-3
  • On Upper days (1-2 rounds)
    • Band dislocations – x20
    • Band Pull aparts – x20
    • Mace Swings – lots
    • Pushups with scap protraction – x15
    • T-Spine mobilization – 5x5sec holds
  • On Lower Days (1-2 rounds)
    • TKE Iso-hold – 10x5sec
  • Single leg RDL – x15ea
  • Hip Airplanes – x15ea
  • Bulgarian Split Squat – x15ea
  • Goblet Squat – x15


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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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