Paul Oneid – 2 weeks out



Next meet will be June 19, 2016.  I will be competing raw with wraps at 220lbs.  All the heavy lifting is done and I am ready.  Confidence is sky high and I am starting to feel the butterflies for the first time.  There have been a lot of emotions this prep.  This is my first meet in 16 months.  This is only 6 months post knee surgery.  I am so close to a 2000lbs total.  I haven’t hit all of the numbers I wanted to during my prep.  I have had to refocus my energy to the most important factor – I have put in the work and I am stronger than I was 16 months ago.  I have a smart game plan and while 2000lbs may not be possible (unless I have the day of my dreams, lol), but I will be setting PRs across the board and I will walk away healthy.  That is my ultimate goal… OH and another thing – I am going to have fun and smash some weights with my friends!

Deadlift – Worked up to last warm-up

*Since I haven’t pulled conventional in training, I took some advice from Byrd and pulled my last warm-up to practice setting up and pulling with some force.  Everything felt good and dialed in.

  1. Deadlift – up to 585×1
  2. Bodyweight rows and bodyweight back extensions

Bench – Work up to an opener and take my third in the slingshot

*Never has my bench felt this dialed in!

  1. Bench – up to 415×1
  2. Blue Slingshot (softer than red) – 455×1
  3. DB benching, lat pulldowns, tricep pressdowns all light

Squat – Just some moderate work with low volume to move around.  Not quite a deload, but not a hard session.

  1. Squat – 545x2x2sets, add 2m grippers lightly 545×2… all moved fast and easy
  2. Ring rows, bodyweight bulgarians


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)
  • Pallof Press (I prefer this to the rolling plank because it lets me feel the twist in my hips and correct it)
  • TKE Iso-hold – 10x5secx 2-4sets
  • 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
    • Squat Hold – 2x:30s

I implement 10/20/Life a little bit differently than the other team members. I prefer to work off percentages, even in the off-season as I find it keeps me honest and gives me a specific goal for each training session.

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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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