18 Aug Paul Oneid – 7 weeks out pt 1

Posted at 12:17h 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.

Momentum from last week carried right through to this week.  Bench is feeling locked in and I am learning how to “stay up” to the bar as opposed to loosing tightness.  Deadlift is coming along and I think the work I did last night was actually a PR of some kind, sumo or conventional, which is cool, especially so far out from the meet.  Taking things one session at a time.

Bench

*Work up to a top set at 85%, then work to a heavy double off 2 board at RPE 8.  Both top sets felt the best those weights have ever felt.

  1. Bench – 345×2, 365×2, 385×2
  2. 2 Board – 365×2, 385×2, 405×2
  3. Dips – 4×10
  4. Pressdowns – 100reps

Deadlift

*Work up to 3 top sets at 85%.  Usually my speed drops a lot over 585, but these reps today felt great and really consistent across all 3 sets.

  1. Deadlift – up to 545×2, 585×2, 615x2x3sets
  2. Dimmel deads – 4×10
  3. DB Shrugs – 5×8
  4. Facepulls – 3×25
  5. Stir the pot – 3×50

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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