Paul Oneid – Off-Season | Bench Assistance

I competed in my first meet after a year break on November 24th, 2018. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season.  I’ll be looking to compete at some point in the summer, but haven’t decided when or where.  In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.


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If you haven’t yet, check out my most recent articles:

A Coach’s Guide to Handling Multiple Lifters on Meet Day

Rethinking Progressive Overload: A strong spin on Escalating Density

Exercise Spotlight – Pushups


Nothing fancy here.  Just trying to build the upper body with some assistance work.  I am not doing any sort of weight loss this off-season, as I am quite happy with where I am sitting in the realm of body composition.  Calories are at maintenance and I will be moving into a slight surplus while trying to put on some muscle mass.  Now that I am healthy, it’s time to make some progress!  Hoping the overhead and incline work will transfer well to my competition press.  Consistent work over time is what I keep telling myself.


Bench Assistance

  1. Strict Press – 145x10x3sets
  2. Incline Press – 205x10x3sets
  3. Paused DB Press – 4×10
  4. Incline Tate Press – 3×12
  5. Pec Deck – 3×20
  6. Pressdowns – 5×20
  7. Curls – 3×20
  8. Ab Wheel – 3×10



  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2. Upper
    1. ShoulderRok – 4x10ea
    2. McGill T-Spine – 10reps
    3. Pushups – 3-5×10-15
    4. Band Pull Apart series – 2x10ea x5 positions
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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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