Paul Oneid – 10/20/I need a deload

I am currently training for the RPS Autumn Apocalypse on Nov. 14, 2015 in Newark, NJ.   I’ll be competing at 220lbs with wraps and gunning for a +2000lbs total.

The last 1.5 weeks of training have probably been the most frustrating in recent memory.  It is a combination of factors, but the most important being that I did not listen to my body and I am paying the price.  My bench is feeling very strong and I am hitting PR’s every session, but my squat and deadlift training has been affected greatly by my hip/IT issue.  Today, I couldn’t even complete 1 working set without being in severe pain.  I played it smart and shut it down in favor of some unilateral bodyweight work.

With my deload next week the goal will be to hammer mobility work and un-glue my left hip.  I have also booked 2x weekly appointments with my chiro for soft tissue work from now until the meat.  I am going to be making some adjustments to my training as well, so hopefully this will allow for better recovery between squat and deadlift sessions.  I will update you guys more on that later.  Here are the last 2 days of training:

Thursday was a rest day

Friday – Moderate Bench (chose to put off squatting until Saturday to rest my hip)

1. Bench – up to



370×5 *5Lbs PR!

2. Close grip Bench – up to



345×5 *PR!

3. McGill pullups – 2x10sets (:30s between)

4. Rack rows – 225x10x2sets

5. Dips – 70x12x3sets *dips are WAY harder when you hold the lockout LOL

6. Thumb up front raise – 30x12x3sets

Saturday – Heavy squats… Kinda

  1. Squat – in wraps, up to 655×2… goal was to work up to 685×4, but the pain in my IT was horrible.
  2. Paused Squat – 505×1… this was dumb and hurt like I was being stabbed
  3. Bulgarian Split Squat – bw x15x8sets
  4. Single leg RDL – 25x10x5sets
  5. Ab Wheel – 10x4sets

Even though the last 1.5 weeks of squat and deadlift training were not the most productive, I am still 10 weeks out.  I am in a lot of pain, but I am not injured.  I have adjusted my plan and I am playing it smart. Gotta roll with it when plans don’t pan out the way you want them to.

Bring on the deload!!

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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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