16 May Paul Oneid – 6 weeks out pt. 1

Next meet will be June 18, 2016.  Currently 6 weeks out and starting to feel more ready.  I am in this weird place where I am setting PRs, but they don’t “feel good” so I question myself.  Did a lot of perspective checking this week.

Deload done. Bench accessory day in the books. 365x2x3sets comp, 345x2x3sets close grip. Some pull-ups and light DB accessories to finish up. Moving forward. #bench #benchpress #bodybuilding #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

A post shared by Paul Oneid (@pauloneid) on May 8, 2016 at 1:42pm PDT

I wasn't gonna post this, but fuggit. 645×1 on the deadlift. You can see that I get pulled forward really hard and my hips track backwards. This is a problem with my set-up. A problem that I know exactly how to fix. #deadlift #sumodeadlift #deadliftface #explodingface #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

A post shared by Paul Oneid (@pauloneid) on May 11, 2016 at 10:20am PDT

Bench Accessory

*Same work as last week.  Dialing in technique

1. Bench – 365x2x3sets
2. Cloe Grip – 345x2x3sets
3. DB floor press/ pullups/ triceps and shoulders light

Deadlift

*goal was a double at 645,which would have been a PR.  Did 2 singles, which is also a PR for volume at this weight.  Progress is progress, especially when I have some work to do technique wise.

1. Deadlift – 645x1x3sets
2. 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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