Paul Oneid – 3 weeks out



Next meet will be June 19, 2016.  I will be competing at 220lbs raw with wraps.  This will be my first meet and a year and a half and my first meet since I had knee surgery Dec 4, 2015.

Last week was a deload week and I was traveling, so I apologize for missing my log.  It was status quo, and I came into this week feeling strong and healthy and it showed.  Goal for this week was to hit a deadlift around where and opener would be or slightly heavier, a heavy double on the bench and a second attempt on the squat.  I had to pull a couple audibles, but I am happy with where I am and how I am rolling into this meet.  Time to rest up and keep the train rolling!


As has been the case this entire prep, anytime I venture 585 or above I cannot seem to stay in the middle of the barbell on my sumo.  It has been this way since my surgery.  I am at a loss for how to fix it and have tried everything from extensive warm-up and activation protocols, to chiro, massage, pre workout electro stim and tweaking my technique.  Today, I could barely pull 585 sumo.  For the last few weeks my fiancee Pam has been in my ear about how I should try conventional, but anyone who knows me knows I can be a tad stubborn.  Well, today I listened to the little lady and it went great.  I haven’t pulled conventional above 405 since last summer, but I guess all the stiff leg work I do paid off.

  1. Deadlift – up to 585 sumo, had a mental breakdown, switched to conventional 495, 585, 655 all smooth.
  2. KB Swings, Rows, band leg curls and abs


Miss the double, but got two singles out of it.  I am ahead of previous meet preps and this is a good sign.

  1. Bench – 425x1x2sets
  2. Slingshot – 475x1x2sets
  3. Db bench, pullups, triceps, delts


Worked up to a slow, but smooth 775.  First time I have done this in the gym, so I am happy, but I know I can move it better.  Added some reverse bands to take a third attempt, but I used bands that were a tad too little tension and I miss grooved my rep.  No harm done and I had great spotters.  My goal at the meet will be a small PR and I know I will be good for it.

  1. Squat – up to 595,685,735,775 in wraps
  2. Reverse band – 825 miss
  3. Some rows and pulldowns and went home


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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