14 Mar Paul Oneid – Week 1 Bench

My first trip to the Arnold as a pro was less than stellar. I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage. Sometimes you just need to step out of the backyard. For now, I am heading into a long off-season and will continue to work with Byrd and Tucker. I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.

Off-season benching – 2×5 moderate, 3×5 light, 3×5 close grip. Nothing fancy, just work. Sticking with the wide grip for now. #bench #benchpress #powerlifter #powerlifting #rawpowerlifting #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Mar 14, 2017 at 5:06pm PDT

Nothing fancy in this session.  Bench is my weakest lift and will take a lot of work.  I am going to start pausing all my reps, unless Byrd specifies otherwise.  Working on staying tight between reps and maximizing leg drive, which is always a struggle.  The wider grip is staying for now, as it is more comfortable on my pec/bicep/ shoulder.  A shorter ROM never hurt anyone, right?

We also have a lot of new blood in the gym now.  I’ve been a bit absent during the last few weeks of meet prep due to decreased lifting frequency and needing to use the mono, but Dynamo is getting nice and busy!  Some strong young men preparing for the RPS Meet up here in Orleans April 1.  Here is one of them, Bilal, squatting 615 for a PR double in just the 2meter Inzer Grippers.

https://www.instagram.com/p/BRo7tRAA5N0/?taken-by=disbilalyo

Bench

1. Bench – 315x5x2sets, 280x5x3sets RPE 5-6
2. Close Grip – 240x5x3sets
3. Dips – 3×10… Stayed bw here and slowed the tempo way down. Will add weight in the coming weeks
4. Pressdowns – 100reps as fast as I could.  I did 10×10 with about 20seconds rest between sets
5. Modified Kettlebell Dead Bugs – 3×10 ss/ KB Arm Bars – 3×8

The same warm-up was performed everyday:

• Hip circle – 200 steps
• Supine alternating hip hikes – x30
• Side lying clams – x20ea
• Lateral leg raise – x20ea
• Single leg glute bridge – x10ea
• Glute bridge iso hold – x:30s
• Big 2 (bird dog/ mcgill situps)
• TKE Iso-hold – 10x5s
• On upper days
  • Band dislocations – 2×20
  • Band Pull aparts – 2×20
  • Mace Swings – lots
  • Pushups with scap protraction – 2×15
  • T-Spine mobilization – 2×5 holds
• On Lower Days
  • Single leg RDL – 2x15ea
  • Hip Airplanes – 2x15ea
  • Bulgarian Split Squat – 2x15ea
  • Goblet Squat – 2×15

The following two tabs change content below.

• Bio
• Latest Posts

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!

Latest posts by Paul Oneid (see all)

• A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
• Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats - March 1, 2019
• Paul Oneid –> Off-Season | A bit of everything - February 21, 2019