27 Nov Paul Oneid – Last Bench Session

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.   This off-season was perhaps my most productive to date and I am looking forward to showcasing the improvements I have made.  3 weeks to go!

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Bench training this cycle has gone really well.  It took some time to adjust to the different bench, but I dialled things in and it all clicked at the right time.  This was the last opportunity to get my technique right and get some practice.  Momentum is rolling and confidence is high.  My spotter took it upon himself to elongate the commands.  Truth be told, I need it because I am a big fat cheater most of the time.

The plan on this day was to perform 3 singles with my opener using full meet commands.  Everything went swimmingly and I got a nice pump afterwards.

Bench

1. Bench – 390x1x3sets
2. DB Bench – 3×12
3. Tricep 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!

Latest posts by Paul Oneid (see all)

• A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
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• Paul Oneid –> Off-Season | A bit of everything - February 21, 2019