Paul Oneid – 13wks out | Squats and Pulls

I have decided on a meet! November 24, 2018, I will be competing in the EPC Finals in Guelph, ON. This was the meet where I tore my quad in 2017. I have 2 goals:

  • Get to the meet healthy
  • Build momentum for the future

 

If there is a PR there, I will take it, but I am playing the long game from here on out.

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Training is going very well right now.  It’s challenging, but I am recovering (I have kinda been pushing this a bit).  You’ll notice that last week I squatted high bar and pulled from the floor and this week I squatted in wraps and pulled from blocks.  I also lifted lighter last week than this week.  I am trying to concentrate my heavy loading for lower body into 1 week to facilitate recovery.  So, out of every 4 weeks (including deloads), I will only lift heavy for 2 of them.  It’s early on, but even after the heavy week, I am still feeling really good.

The deadlift from blocks is a big weak point for me.  When I was working with Byrd, we pushed my block pull hard and I PR’d my deadlift.  If it ain’t broke, don’t fix it.  You can see my mid back just does not want to stay locked in from that height.  On the squat, I used the same weight as my first time in wraps a few weeks ago, but as you can see, it moved 100x better.  I made two changes – I went back to a heeled shoe and I tried to stay more upright (like I used to before the injuries).  The heeled shoe feels more natural and I feel more stable overall.  The upright posture is keeping my hips underneath the bar and letting me turn the squat into a standing leg press, like it should be.  All good things this week on the squat – a big win in my books.

 

Deadlift

  1. 4″ Block Pull – 545x3x5sets
  2. SSB Goodmorning – 245x8x4sets
  3. Pendlay Row – 4×8
  4. DB Row – 3×10
  5. Lat Pulldown – 6×10, 60sec rest
  6. Low row /ss straight arm pulldown /ss Facepull – 3x15ea

 

Squat

  1. Squat in Inzer 4×4 wraps – 600x3x3sets
  2. SSB Paused Squat – 425x5x3sets
  3. Bulgarian SS – 3x15ea
  4. GHR – 3×10
  5. TKE – 3x30ea
  6. Pullups – bw x9x5sets throughout the accessories

 

Warm-Up

  1. Daily
    1. Bottoms-Up Carry – 5 trips/arm
    2. McGill Big-3
  2. Lower
    1. Sprinter Pose to RDL to Hip Airplane – 2x10ea
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
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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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