Paul Oneid – Week 8 Benching and Squatting success

My last meet was 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.

This week I made a couple small changes to my bench set up as per coach Byrd and they worked out perfect.  I moved my feet back and tried to get my toes more straight ahead with the heel down.  I also brought my grip in to have my ring finger on the ring.  I was tighter through the hips and had more leg drive and pop off the chest.  This will be my set up moving forward.  On the squat, we are rollin!  The weights are moving very well and I am feeling strong and healthy.  There will be a big squat coming at the Arnold.


  1. Bench – 5×4, 3 sets at RPE 7
  2. Floor Press – 5×2, up to heavy single
  3. Dips – 4×10
  4. Pressdowns – 100reps


  1. SSB – 5×4, 3 sets at RPE 7… 435×4 at 6, 475×4 at 7, add wraps 515x4x2sets at 7, 495×4 at 6
  2. High bar close stance – 5×2 up to RPE 7
  3. SL RDL – 3×8
  4. Leg Curl – 3×10

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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