Paul Oneid – Some 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 10, 2017 in my hometown of Ottawa, ON. I’ll be lifting at 220lbs.

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Off-season is winding down and the weights are getting a tad heavier.  My original plan was to compete in knee sleeves, but that may be changing.  The EPC meet director has put up a $2500.00 cash prize for best Wilks.  Wraps, or sleeves, doesn’t matter.  Let me tell you – I WANT MY MONEY!  The plan right now is to work up to some heavier singles within the next few weeks, and then back off a bit as we start meet prep late in September.  The decision on wraps, or sleeves will be made soon, but that doesn’t affect our plan.

Today was a really solid day.  I actually do not think I have ever moved these weights this far out from a meet before, so that is reassuring.  I am really happy with the last few weeks of benching and looking forward to keep building on this positive momentum.

Also, I have been given the opportunity to speak at Catalyst Conference here in Ottawa September 15, 2017.  I will be leading a 6 hour intensive theory and practical powerlifting certification course.  This is my first speaking engagement of this nature, so I am excited to be able to share my knowledge and experience with the attendees.  Teaching was always my favourite part of my last coaching position, so it will be great to get in front of a big group again.  If you’re interested, check out the site HERE.


  1. Bench – 5×2, 3 sets RPE 8
  2. Close Grip – 5×5 RPE 7
  3. Bench Dips – 4×10
  4. Pressdowns – 100reps
  5. Deadbugs – lots
  6. Underhand Band Pull aparts – 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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Brian Carroll

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Brian Carroll

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