04 Nov Paul Oneid – Week 4 Bench and Pulls

I just competed on Oct 2, 2016.  I finished with a PR total of 1960lbs via an 805lbs squat, 430lbs bench and a 725lbs deadlift.  I’ll be taking the next 10-11 weeks to rebuild and work on some very glaring weaknesses in order to up my total again at the Arnold.  I have qualified now as a 220 and 242, but I have yet to decide which class I’ll be competing in. Byrd will be handling my training and Tucker will be working with me on my diet. My goal is to continue to get stronger, plain and simple.  Also, there will be lots of dog pictures.

Top set on the bench at 320×6 and then 305×3 to "2board" with chains. Both were RPE 6. Getting better each week. #bench #benchpress #chains #powerlifter #powerlifting #rawpowerlifting #offseason #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Nov 1, 2016 at 4:28pm PDT

Hesitated to post this cause it sucked, but 5lbs up from last session with an RPE way too high 520×6. Need to be smarter. I will make the necessary changes next week. #deadlift #deadlifts #deadliftparty #powerlifter #powerlifting #rawpowerlifting #offseason #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Nov 3, 2016 at 4:02pm PDT

So far, training this week is up and down.  Benching went really well and I made a few small tweaks that seem to be paying dividends.  The deadlift was a different story.  I was having a rough day from the start and was too stubborn to ease up.  Didn’t miss any reps, but RPE was WAY off.  The reps drop next week, so I will readjust.  If I want to stay healthy, I need to be more disciplined.  I can’t be too disappointed though, because I suck at reps and I am really still learning the conventional deadlift.

Bench

1. Bench – 4×6 up to 320 (10lbs up) RPE 6
2. 2 board with chain – 5×3 up to 305 (30lbs up) RPE 6
3. Incline DB Press – 3×8
4. Key Press – 3×8

Deadlift

1. Deadlift -4×6 up to 520 (5lbs up) RPE 9
2. Incline DB Shrugs -5×10
3. GHR – 8,8,6,5
4. KB Swings – 3×8
5. Stir the pot – 3×50

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