Paul Oneid – Off-Season | Bench Work

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:

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


So, the bench press… If you’ve followed my training for any length of time you’ll know that I have mixed emotions about the bench.  I have never been able to find “my” technique.  Something will feel good for a few weeks and then it will go to shit for a few weeks and I have not been able to truly address the issues because they are always changing.  One week it is one thing, the next it is something else.  That being said, I truly don’t enjoy benching, which is part of the reason it hasn’t progressed.  I am going to change that last part and learn to love benching.

There are two focuses for now that I can pin-point.  First, I don’t do a good job staying tight to the chest and second, I tend to protract and over-press at lockout.  To address this, I am overloading my lockout with chains (and other modalities as off-season progresses) and I am working on pausing all my reps, and including some extended pause work.  So far, it seems to be helping.  That being said, it’s only been a couple weeks and I still have no idea where my feet feel best.  I think the long pauses will help with this because they let me time the leg drive properly.



  1. Bench with 60lbs chain – 295x5x3sets (I have added a set each week)
  2. add 2 board – 5x3sets (I have added a set each week) *notice how much better I am at pressing from boards when that last 2″ is eliminated?
  3. Long Pause – 275x5x3sets
  4. Neurogrip Push-ups – 3xfail (75 total reps)
  5. Ring Dips – 3×10
  6. Superset
    1. DB Front Raise – 3x12ea
    2. Rope Pressdowns – 3×30
    3. Deadbug – 4x10ea



  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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