28 Mar Paul Oneid – Deload Bench

Posted at 07:23h 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.

 

[wa-wps]

 

Nothing super exciting to report, just deloading the bench.  I stayed with the pre-exhaust, just like with squats, and I chose a weight on the lighter side of the deload spectrum.  My pec is pain free, but it doesn’t hurt to ease back, especially now.  Plus, the lighter weight allowed me to really dial in my bench groove with the new hand position.

Bench

  1. Cable Flies – 3×20
  2. DB Bench – 3×15
  3. Competition bench – 6×2 RPE >5
  4. Dips – 3×15
  5. Band pressdowns – 100reps

I thought I would give some insight on how Tucker and I modify my nutrition during deloads.  Currently, my goal is to lean up and improve my fitness.  During deloads, with the drop in intensity and volume, there is less requirement for energy.  We are dropping carbs around training by 50g, and non-training day carbs will drop by 50g as well.  For reference, current macros are 300/250/75 (protein/ carbs/ fats) on training days and 300/200/75.  This kinda sucks from a hunger perspective, but it really helps to continue the fat loss and when we re-up the calories the week after, I feel way more satiated and my metabolism bumps up as well.  For now, there is no change to cardio (which is 30 minutes, 3x per week), but when were closer to our goal we typically will include some HIIT post workout to make up for the drop in energy expenditure from training.  So far, bodyweight is sitting around 239lbs and body composition is changing nicely.  After so many weeks of eating as much as I could, dieting is actually a nice feeling.

 

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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