25 Feb Paul Oneid – 1 Week Out

I am prepping for my first trip to the XPC Arnold. I will be competing at 242lbs and looking to build on my 1960lbs total. I’ve had a very productive off-season working with Byrd and he will continue to handle my training leading into the meet. Tucker has helped me put on a significant amount of muscle and I am by far the biggest and leanest I have ever been. I am very excited to put all my work on display and represent Team PRS on the big stage.

We gon' be aiight fam. Played it safe today and worked up to last warm-up 365×1, then added the shoulder saver pad and went 405×1, 430×1, 455×1. All pain free! Pec isn't 100% yet, but today gave me a lot of confidence. #bench #benchpress #povertybench #boobies #powerlifter #powerlifting #rawpowerlifting #meetprep #xpcarnold #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 Feb 16, 2017 at 4:48pm PST

2 singles at 765 today. It moved like an opener. That's because it's my opener. #squats #squat #notslow #opener #powerlifter #powerlifting #rawpowerlifting #meetprep #xpcarnold #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 Feb 18, 2017 at 12:31pm PST

Training is done and I have been able to focus on the meet.  Things were absolutely not perfect by any means.  I played things conservative on the bench and was able to heal up enough to get in a heavy day on the 2 board.  My pec isn’t 100%, but I am optimistic that I will be good to go when I need to be.  On the squat, I know I am due for something big.  I hit a 10lbs PR with a lot left in the tank and my technique feels dialed in.  I am ready to share the platform with my teammates and hit a long time goal of mine.

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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