23 Aug Paul Oneid – 7 weeks out pt 2

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.

645×2/675×2/705x2x3sets (last shown). Another really inconsistent day today, but I'm getting better. Thanks to everyone for sticking around to spot and load. #squat #squats #rawwithwraps #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Aug 21, 2016 at 10:07am PDT

Training the rest of the week went really smooth.  Secondary/ Accessory day for bench is stress free and a nice break.  I usually do it at a commercial gym for the change in scenery and to just be alone with my headphones on.  Squats went well, but was still inconsistent.  It is nice to be able to move 700lbs the way I did, even when I am not perfect, but I know that if I expect to squat into the 8’s that will be unacceptable.  I know what I need to do to dial it in.  Byrd and I spoke last night about the plan for the next 6 weeks and we both agree I am in a good spot.

Bench Accessory

1. Floor press – 5×5
2. BB Row – 5×5
3. DB OHP – 5×10
4. Hammer Curls – 5×10
5. Preacher Curls – 5×10
6. Pressdowns – 100reps

Squat

*Goal to work up to 5×2, with 3 doubles at RPE 8

1. Squat – 645×2, 675×2, 705x2x3sets *The weight felt really light, but I am still trying to fight the bar into the hole and thinking too much.  That isn’t how I squat.  It will be fixed after deload week
2. SSB Speed Squat – 4×3
3. SL RDL – 3×8
4. GHR – 3×10

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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