05 Jul Paul Oneid – Ok Benching

I am currently in a VERY long off-season.  Mentally and physically, I need a break.  I’ll have lots on the go the next few months business wise, not to mention that I will be getting married, so this is the perfect time to enjoy an off-season.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.

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To say the bench has been frustrating would be an understatement.  I was scrolling through FB and saw a “memory” of me benching more weight for more reps 2 years ago.  It is disheartening, but I know that I am improving.  This is a long game and I need to keep that perspective.

I warmed up for benching today by maxing out my front squat… oh wait, no I didn't. Happy with today. I lifted more weights and they felt good, so I patted myself on the back… kinda. #bench #benchpress #povertybench #goodjobman #powerlifter #powerlifting #rawpowerlifting #offseason #dynamoacademy #inzer #IAD #inzeradvanceddesigns #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #coach #strengthcoach #teamtucker #captainjacked #noskinnychampions #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength @chicocloyne

A post shared by Paul Oneid (@pauloneid) on Jul 4, 2017 at 4:15pm PDT

The focus for this session was to drive through my heels and to stay tight between reps.  It felt like that is exactly what I did on this day.  Last week as the bar got to my chest, I would relax my lower body and my heels would come up.  I focused very hard on keeping everything engaged throughout.  The weight isn’t earth shattering, and its no where near a PR, but I accomplished the goal for the day.  So, I patted myself on the back.  One step at a time, I guess.  13 more weeks to get better before I prep for a meet.

Bench

1. Bench – 5×3, 3 at RPE 7
2. 2 board – 4×1 RPE 8
3. DB Bench – 3×8
4. Pressdowns – 100reps

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!

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