Paul Oneid – 8 weeks out pt. 1


Next meet will be June 18, 2016. This is my last training week before a deload and it showed.  Due to timing, I had to go 3 training weeks between deloads.  After next week I will go to 2 training weeks between deloads.  The weights are getting heavier and I need the added recovery.  Things are moving in the right direction, with the exception of the deadlift, but that is an easy fix.

Bench Accessory

*This day has translated from a volume building day, to a technique day.  It is about practicing the lift and then getting some blood flow

  1. Bench, paused – 365x2x4sets
  2. Close Grip, paused – 345x2x4sets
  3. Pullups/ Shoulders/ Arms


*Starting to taper.  My plan was 3×2 from the floor and 2×2 from the blocks.  My hips are off again and I am having a lot of trouble keeping my wedge.  I get into position, then when I push, my left knee shoots in, my hips shoot back and I stiff leg the deadlift.  As you can see in the video, I have to be very slow off the ground and it kills my strength in the lift.  I am an explosive lifter and suck at moving slowly!  I know exactly what needs to happen to fix it and a deload next week is the first step.

  1. Deadlift – 615x1x3sets
  2. Block Pull – 615x1x3sets
  3. Stiff Leg – 325x10x3sets
  4. Rows/ Leg Curls/ Ab Wheel

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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