15 Sep Paul Oneid – 4 weeks out, 805 Squat

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I am currently prepping for an RPS meet in Kingston, Ontario on Oct 2. I am going to be competing at 242 raw with wraps. My training is in the capable hands of Jonathan Byrd and my diet is in the hands of Danny Vega. My body is feeling great and I am excited to step on the platform again after a bit of a lackluster meet in June.

Really off day today. My opener moved really well at 745lbs. Here is my top set 805×1. This is a 5lbs PR and the lift I missed in my last meet. The set previous to this, I missed this same weight and dumped it over my head. I want to give a huge thank you to the Barnyard Barbell team for not only making sure I didn't die, but also for staying in my corner and helping me hit this lift. When I PR in 3 weeks, it will be in large part to you guys and girls. #barnyardbarbellclub #squats #rawaquats #rawwithwraps #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Sep 11, 2016 at 11:24am PDT

I can confidently say that all of my goals are within reach for me on Oct. 2.  My body is feeling healthy and I am in a really good head space.  Last heavy session of meet prep was the squat.  Until last week, what has been my ace lift has felt inconsistent and uncomfortable.  Last week it all came together and I did what I needed to.  This week, I showed both sides.  My opener moved like something I could have done 5 with, then I slipped up with my second.  There was too much wrap behind my knee and I lost my balance in the hole.  I ended up dumping the bar over my head LOL.  I am fine, just a stiff neck, but it was pretty dramatic.  If you want to see that video, check my Instagram @pauloneid.

After the miss, I knew I had to take the weight again for my own confidence and I hit it 10 minutes later the way I should have the first time.  Meet day, there can be no mistakes!  The 805lbs was a 5lbs PR and to be able to do that after dumping the bar and not feeling my best tells me that after a taper it’ll move like butter.

4-5 more sessions before the meet.  Openers this week, then some deload sessions next week and then resting meet week.  I’ll be getting a couple treatment sessions with my Chiropractor Aaron Lynn to square away the normal pre meet issues (biceps mostly) and I will be ready to go.  Maybe I will have him look at my neck too lol

Squat

Squat – Barx15, 145×10, 235×6, 325×3, 415×2, 505×1, add wraps 595×1, 685×1, 745×1, 805x miss, 805×1

*program called for a reverse band single at my third attempt, but after coming back to make the 805, I thought it smartest to end on a good note.  And my neck was starting to tighten up.  It will be there when I need it to be there.

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)
• TKE Iso-hold – 10x5s
• 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
  • Goblet Squat – 2×15

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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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