Paul Oneid – Off-Season Deload Bench Work

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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Deload week has arrived and with it brought a lengthy rant on my good friend Jordan Shallow (The Muscle Doc)’s Facebook wall.  I got the chance to sit down with Jordan on Thursday to chat for over an hour about training, deloading, and all things strength, so keep an eye out for that on his podcast RX’d Radio.  Aside from that, I am enjoying a lighter week of training and taking time to dial in my technique.  Here is my bench work from Wednesday evening:

As you can see, I worked some triples at around 60%.  The weight was light enough that bar speed wouldn’t drop, but heavy enough that I can apply force to it.  The key is not accumulating fatigue with this work.  Just get what you want out of it and move on before it gets challenging.  During the off-season, I keep my deload volume higher than during meet prep, but the volume is significantly lower than training weeks.  During a meet prep, this work would likely be doubles, or even single depending on where we are in the cycle and how my body is feeling. The goal is to take a week with lighter loads, refine technique, and decay some accumulated fatigue.  Because I am doing variations of the competition lifts as my main training lifts, it is important for me to revisit the classical lift and grease the groove during the deload week.  I have found this strategy very effective for me.  Stay tuned for a very in depth article about deloads, recovery and the science and practice behind the choices that I make for myself and my clients.


  1. Bench – 60%x3x6sets
  2. Neurogrip Pushups – 100reps in 4 sets
  3. Bodyweight Tricep extension – 4×15
  4. Rope press downs – 4×25
  5. Ab Wheel – 3×12



  1. Daily hip rehab sequence
    1. 5 minutes cardio
    2. Supine Alternating hip lift x20
    3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
    4. McGill Big 3 – 5x10sec each movement
    5. Single Leg Glute Bridge – 3x10sec iso hold per side
    6. Iso Deadbug – 30sec/ side
    7. Single Leg RDL Iso hold – 30sec/side
  2. ShoulderRok – lots
  3. Band Pull aparts – 4 ways, 20 reps each
  4. McGll TSpine – 10reps
  5. Handstands – 3x30sec
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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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