10 May Paul Oneid – Deload Bench SUCCESS

Posted at 15:43h in Raw Powerlifting, Team Training Logs by
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My first trip to the Arnold as a pro was less than stellar.  I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage.  Sometimes you just need to step out of the backyard.  For now, I am heading into a long off-season and will continue to work with Byrd and Tucker.  I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.  My next meet will be December, 2017 in knee sleeves.

 

[wa-wps]

 

Guys, I did a thing!  Leg drive is activated lol.  Honestly, this is a very small victory in the grand scheme of things, but as shitty as my bench has been, I need to enjoy any small bit of progress I make.  Byrd has given me some great cues, as has Paul Key.  It will be a long process to build my bench, but I have the best team in my corner.  Every rep, every week I am trying to bench with intent.  No wasted reps. No going through the motions.  Every rep is an opportunity to improve.  I have always had this approach on the squat, I’ve recently developed it on the deadlift and now I need to do it on the bench.  Excited to keep this off-season rolling.

Nothing fancy.  For the deload, I basically took the accommodated resistance off and dropped the volume.  I wanted to move everything perfectly and dial in my foot position.  Everything felt light and fast.  If you notice, I have moved my feet away from me a tad, turned my feet to be more north/south and I’m driving my knees out as hard as I can, while pushing through my heels.  My arch actually felt bigger on this day because of how tight I was.  Kind of an AH-HA moment!

Bench

  1. Bench – 5×2 RPE 5
  2. 2 board – 3×1 RPE 5
  3. DB press – 3×10
  4. Pressdowns – 200reps
  5. Plank – 5 minutes (2 sets to complete)

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30
  • Side lying clams – x20ea
  • Lateral leg raise – x20ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • Big 2 (bird dog/ mcgill situps)
  • TKE Iso-hold – 10x5s
  • On upper days
    • Band dislocations – 2×20
    • Band Pull aparts – 2×20
    • Mace Swings – lots
    • Pushups with scap protraction – 2×15
    • T-Spine mobilization – 2×5 holds
  • On Lower Days
    • Single leg RDL – 2x15ea
    • Hip Airplanes – 2x15ea
    • Bulgarian Split Squat – 2x15ea
    • Goblet Squat – 2×15
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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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