Paul Oneid –> Off-Season | Bench Progress

I competed in my first meet after a year break on November 24th, 2018 and have recently moved across the country to Calgary, Alberta. Training will be ramping up slowly, but my focus will remain on my family and my professional endeavors. While I would love to compete again, I want to enjoy experiencing my new city and ensuring the success of a long-awaited business venture.  Stay tuned for more on that!


To inquire about Paul’s coaching services, visit Master Athletic Performance

Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Grab your INZER Gear, the best gear on the market HERE


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

Silence Your Inner Eeyore

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

Rethinking Progressive Overload: A strong spin on Escalating Density

Exercise Spotlight – Pushups


Things with my bench training are going really well.  I essentially I have a “fluff and buff” volume day where I do 3 pressing variations, a main bench day seen here and I do some technique work on my front squat day.  I’m responding really well so far.  The weights aren’t within PR range, but with this much pressing volume within the week, that isn’t necessarily the goal.  The weights just need to keep trending up overall and good things should happen.  My upper body is definitely starting to fill out more.  I am also doing an upper back movement every training day, which I’ve done in the past with great success.  Going back to deadlifting conventional, this will be crucial, but more importantly it should also give me a stronger platform form which to press from.  All good things!

This was the last week of my first structured 3 week wave of the off-season.  Goal was a heavy double and then down work on the Swiss bar.  I mentioned in a previous log that my bench training is focused on getting stronger arms, hence the feet-up variation.  I’m going to repeat this 3 week wave after my deload and aim to better my numbers at the same RPE.  We will see how this progression works.  I have had great success with similar formats with a few of my clients on their weaker lifts, so I am optimistic.



  1. Feet up bench – 110/120/130/140/150/160×2@RPE 9
  2. Swiss bar – (90% of above top set) 145x2x4sets
  3. Chaos Pushups – 30/30/25/15
  4. Lat Pulldown – 4×10
  5. 3 way shoulder raise – 3x12ea
  6. Rope Pressdowns – 4×15
  7. Circuit of Copenhagen Plank, Sandbag Carry and ShoulderRok x3 sets for “Core”



  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
The following two tabs change content below.

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!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!