Paul Oneid – Last Bench of Off-Season

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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Heavy bench work is done, now I am just falling into the rhythm of what meet prep will entail.  This prep, Byrd and I are going to try something new.  In the past, I have developed some notoriously bad elbow tendonitis from low bar squatting using a narrower grip.  This has manifested in medial pain, similar to tennis elbow, and/or as biceps pain as well.  It just depends on which way my body feels like telling me to fuck off. This meet prep we are going to alternate weeks of benching with weeks of floor pressing.  I always feel great when floor press is a big part of my program and it takes a lot of stress off my biceps.  We do something similar during prep on the deadlift, where we alternate pulls from blocks and pulls from the floor with a great deal of success, so why not implement it with bench?  It is all an experiment and if it works, great.  If it doesn’t, I had a shit bench anyway, so it couldn’t possibly get worse!

Intent on this day was to work in the RPE 7 range and focus on 2 cues – pull the sternum up to the bar (keeping lats involved) and not flaring early.  I think I was successful in both these regards, as my lats were pretty pumped during the pressing.  Followed this up with some heavy DB presses to get the titties growing.  I liked this day and I think it will allow me to progress on a very frustrating lift for me, while alleviating some stress on a problem area.


  1. Floor Press – 5×3, 3 sets RPE 7
  2. DB Press – 6×6 heavy
  3. Pushups /ss Pressdowns – 3×20+30
  4. Deadbug – 3×20

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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