Paul Oneid – 10/20/Birdogs

I recently withdrew from a meet in November due to a facet sprain in my L3-L4, which caused a whole host of hip issues and IT band syndrome.  I am currently deloading and correcting some imbalances in my hips as I prepare for a short off-season cycle followed by a meet prep leading into the XPC Finals at the Arnold Classic.  I will be competing at 220lbs with wraps and I will be chasing a 2050 total.  Brian is helping me with my programming throughout the rehab and leading into the meet.  I am excited to see what my body can do when it is moving properly and pain free!  

Well as most of you know, I have been rehabbing for the last 2 weeks.  I have been very diligent and have followed Brian’s instructions to the letter.  He has me alternating between 2 sessions, 6 days of the week (I do 3 sessions of each per week.:

Day one – Mcgill Big 3 for a lot of sets, pushups and band flies

Day two – Single Arm KB swings, goblets and unilateral lower body stuff

This week I have added in some little upper body work, but no barbell movements yet.  I have also been doing the big 3 more frequently, as I feel that they cannot be done too much.  I want to solidify my midsection and make it one of my biggest strengths.  A typical day for the last 2 weeks is:

  • Wake at 6am and walk 1 mile
  • Following my walk:
    • Hip Range of motion series and glute activation (please let me know if you’d like more info on this)
    • Mcgill Big 3
    • Soft tissue work (only on the areas that require it)
  • I work at a desk, so I do static stretch my hip flexors 3-5 times a day
  • Train at 5pm
    • Single arm carry for 150yards/arm
    • Hip ROM series
    • Mcgill Big 3
    • Training day 1 or 2
    • Hip ROM series
    • Mcgill Big 3
    • Soft tissue work and some selective mobilizations

I have been seeing a chiro 2x weekly.  I have been having a massage each week and this past Thursday I was seen by an orthopedic surgeon, who cleared me to lift.  I honestly can say that I am pain free as of today.  I can squat without a shift and I feel as though my hip alignment is where it needs to be.  We are playing it safe and waiting one more week to introduce barbell movements (I hope lol).  This is the first time I have ever taken time off lifting to address an issue.  I have always trained around it.  I am learning that there is a time and a place for that, but when you are in pain all day and your attempts to work around it and resolve it are unsuccessful, you need to be smart and take a small step back before you trip and fall on your face.

Also, Pam and I just picked up our new puppy.  We drove 15hrs in the last 2 days and it was all worth it.  Everyone meet Meatloaf the frenchie.  You can follow him on IG @_meatloaf_the_frenchie if you want to be kept up to date with his antics.

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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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