22 Oct Paul Oneid – wk 2 Bench and Deadlift

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.

Benching from today. 4×6 at RPE 6, 15lbs over last week. Slid a tad on the bench on that last rep. Followed that up with 5×3 to a 2 board with chains to RPE 6. Lots of work to be done. #bench #benchpress #benching #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 Oct 18, 2016 at 4:20pm PDT

Just because winter is coming, doesn't mean you have to stop dressing for summer! Tropical deadlifts – 4×6 up to 515×6. Overshot my RPE, but I'm still learning to judge it properly. #deadlifts #tropical #tightandbright #deadlift #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 Oct 20, 2016 at 3:47pm PDT

So far training is going really well.  I am falling back into the routine and even though the weights are light, I am working hard.  As you’ll notice in the videos, I am having some issues judging my RPE a bit.  My stamina and consistency under the bar are taking a bit longer to come back, but things are coming along.  I am deloading next week, which should help me catch up.  I am also keeping with the trend of wearing distracting shorts on bench day in order to draw the eyes away from the light weights on the bar.

Bench

1. Bench – 4×6 RPE 6 (310 top set)
2. 2 Board with Chains – 5×5 RPE 5 (275 top set)
3. DB incline – 3×8
4. Key Press – 3×8

Deadlift

1. Deadlift – 4×6 RPE 6 (515 top set)
2. Pause BB Row – 5×5
3. GHR – 3×6
4. KB Swings – 3×8
5. Landmine Rotations – 3×8/side

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