01 Sep Paul Oneid – 5 weeks out Bench and Deads

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.

Opener 400, second 430 (miss-grooved), third 450 to 2 board. Great day on the bench. One session at a time from here to the meet. #bench #benchpress #boardpress #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Aug 30, 2016 at 3:56pm PDT

Last warm-up 585 and opener 650. Another day in the books. #deadlift #deadlifts #opener #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Aug 31, 2016 at 3:33pm PDT

I am doing my best to take things one session at a time.  Having a coach has allowed me to turn off my brain and just follow his directions.  So far, I have taken care of business.  Each completed training session is a check on a list and if I check all the boxes, I will be ready to do what I need to on meet day.  Things are feeling really solid and my body is adapting as best I could have hoped.  Just need to keep moving forward and checking the boxes.  Also, I wanna give a shout out to Coach Jonathan Byrd, Pooh Bear and all the other team PRS and 10/20/Life folks competing this weekend.

Bench

1. Bench – up to Opener 400×1, 2nd 430×1 and 3rd to a 2 board 450×1
2. DB Bench – 5×8 light

Deadlift

1. Deadlift – up to Opener 650×1
2. Form Pulls – 6×1
3. facepulls – 3×25
4. Ab Wheel – 3×15

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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