Paul Oneid – I love benching

MEAT PREP TIME!  I’ll be competing at 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.  I am still working with Jonathan Byrd as my coach and Tucker Loken-Dahle is still helping with my diet.  This off-season was perhaps my most productive to date and I am looking forward to showcasing the improvements I have made.


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The bench is a work in progress.  That is really all I can say.  I am going to go ahead and say something here that may shock people (sarcasm is heavy) – I HATE THE FUCKING BENCH PRESS.  You know why my bench has stalled?  Because I hate it.  Subconsciously, I just write it off.  I can’t dial in mentally and I can’t get fired up the same way I do for the squat and deadlift.  You know what needs to change?  My feelings about the bench press.  I need to learn to love the bench.  So, this session was purely mental for me.  I did everything the same as if I was going squat, or pull.  Every set, I dialled in and it paid off big time.  It was definitely not the most weight I have handled, but it is definitely the most confident I have ever moved it.  Every rep had purpose.  It felt great!  I cannot tell you how much the mental game plays into optimal performance.

Points that still need some improvement – foot position and back tightness.  I abandoned the cue “break the bar.”  I found that this cue caused me to over-tuck, which let the bar fall behind my elbow and forced me to flare the elbow early.  On this day I focused on “meeting the bar” with my sternum.  This helped me stay tall in the chest, and if you notice, my elbows and wrists are stacked much better than usual.  On the foot position side, you’ll notice I’m not tucked.  You’ll also notice I have a knee sleeve on.  Well, my knee is sore… so I am doing what needs to be done.  Feet need to be more straight ahead, but this seems to hurt my knee.  It’ll be a process, but at least I am enjoying the process now.


  1. Bench – 5×2, 3 sets RPE 8
  2. 1″ paused – 3×3 RPE 6
  3. Close Grip 3 Board – 3×10
  4. Pressdowns – 150reps

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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