08 Sep Paul Oneid – 4 weeks out Bench and Deadlift

Posted at 11:23h in Raw Powerlifting, Team Training Logs by
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[wa-wps]

 

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.

Gotta take the good with the bad. Plan was to take opener, second and just below a third. Opener at 400lbs and 2nd at 430lbs moved better than last week, which is promising. Then I just couldn't control 440lbs and lost tightness. This caused me to dump it on my chest and have to heave it back towards my face. Elbows were a bit trashed from squatting Sunday and I should have pushed this session back one more day. Live and learn! #bench #benching #benchpress #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

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Bench

As you can see in the video, it didn’t go perfectly as planned.  My elbows/ biceps were in rough shape after squatting and I had a lot of trouble staying tight.  Plan was to take opener, second and just below my third to the chest.  Opener and second moved very well, even better than last week, but just just couldn’t control my third.  I am doing things each day to resolve the bicep issues, so it won’t affect me moving forward.

Bench – up to 400 x1, 430×1, 440 miss

Rear delt band work – around 100 reps

Deadlift

My deadlift has never felt this strong, plain and simple.  Plan was to hit an attempt just below my second.  Byrd advised me to err on the light side and suggested 675, as my second will be in the 700+ range.  675 is a 20lbs gym PR and 5lbs over my best conventional in a meet.  It moved like an RPE 8 and I am very confident I will be able to pull what I need to come Oct 2.  Couldn’t be happier with this day.

Deadlift – plate jumps to 675×1

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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