Paul Oneid – 1 Week Out

[wa-wps]

 

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.

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
The following two tabs change content below.
Paul Oneid

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 is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in his hometown of Ottawa, Ontario, Canada. He trains out of the strongest gym in Canada, Dynamo Barbell Club. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. Look for Paul to push his numbers even higher as he aims for a +2000lbs total in his next meet.
Paul Oneid

Latest posts by Paul Oneid (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact Brian Carroll


Contact Brian Carroll

Contact Brian Carroll