04 Apr Paul Oneid – Week 4 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.

2×5 heavier (ewwwww), 3×5 moderate, 3×5 close grip. Very fancy stuff happening over here with my heavy breathing friend @daquadzilla. #bench #benchpress #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Apr 4, 2017 at 3:13pm PDT

Trained with my good friend and client Stuart Locke today.  He is prepping for CPF Nationals in June, so he is getting dialed in with his prep.  He has only done one meet and is on pace for some big things.  I give it 1, maybe 2 years until he is stronger than me.  Good head on his shoulders and very coachable.  My session today was meh.  I had a solid pump from the pre-exhaust work, but it totally gassed me for the heavier work.  I will adjust the numbers back down because the RPE was much too high for my liking today.  The goal right now is technical proficiency, of which I had very little today.  The down work went very well, though.

Bench

1. Cable Single Arm flies – 3x20ea
2. DB bench – 3×15 w controlled tempo
3. Bench – 2×5 heavier (RPE 9… too high!), 3×5 moderate (RPE 6)
4. Close Grip – 3×5 RPE 6
5. Dips – 3×10 *was able to do these weighted for the first time in a while!
6. Pressdowns – single arm, alternating with no rest until I got 100reps per arm

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

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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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