Paul Oneid – 5 weeks out pt 1



Next meet will be June 18, 2016.  Did my last heavy pull of the training cycle this week and missed the mark.  I rushed my set up and the old issue of my hips shooting back reared its ugly head.  At the time I was very down on myself and started to question whether my goals were within reach.  Sometimes a bit of perspective is all you need.  I have set deadlift PRs this entire training cycle.  I also suck at deadlifting in training.  Something about a peaking cycle always makes my deadlift feel like asshole until meet day.  So I am going to use next week’s deload to tidy up some technique issues I feel I have identified, I am going to pull my opener and then I am going to compete.  On meet day I am going to deadlift what I need to for the total I want and that will be the end of it.  Perspective is key.

The answer isn't up there, buddy! After a terrible deadlift session last night I felt quite defeated. I am very self critical and I expect perfection from everything I do. You know what? That's not always possible and that's ok. Sometimes maintaining perspective is difficult when you're so close to your goals. Time to dust myself off, crush training the rest of the week and regroup after a deload week. Moving forward. #deadlift #dead #fuckgravity #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #baconandbarbells #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

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Bench Accessory

*Technique work

  1. Bench – 365x2x3sets
  2. Close Grip – 345x2x3sets
  3. Pullups, DB floor press, triceps and shoulders light


*plan was to single 675 then 725 from blocks… that didn’t happen.

  1. Deadlift – up to miss at 675 (would have been 15lb PR)
  2. Block Pull – 675×1, 725 miss
  3. Single leg RDL, Rows, Band Leg Curls, abs

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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