17 Aug Paul Oneid – 8 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.

Bench pressing on the floor quickly. 275x5x5sets but you can't even see me. #bench #benchpress #floorpress #camo #youcantseeme #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 12, 2016 at 3:59pm PDT

605×3, 635×3, 665x3x3sets to start prep. Need to get my upper back locked in better, but a solid starting point this far out. @shanechurch @shannon_lee_larsen @brendabanning @wburt88 @vamoosemoose @marty_lebrun #squat #rawwithwraps #squats #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 14, 2016 at 10:44am PDT

Training to end off the first week of prep was perfect.  I felt really strong, although a bit rusty on squats.  I also had no knee pain during a session for the first time in about 5 years.  I was even able to do down work after my wrapped work.  Something I have NEVER been able to do.  This is HUGE for me!

Bench Accessories

*Goal here to move everything fast and perfect and to get a pump.  I am really liking the floor press.  I find the carryover to my bench in terms of keeping my lats involved has been huge.

Floor press – 5×5

BB Rows – 5×5

DB OHP – 5×10

Biceps – 100reps

Triceps – 100reps

Squat

*Goal to work up to 3 triples at RPE 8.  These felt easy, but inconsistent.  I have been having some tightness in my shoulders to the point where I couldn’t take a full grip on the bar on this day.  Really made locking in my upper back difficult.

1. Squat – up to 605×3, 635×3, 665x3x3sets
2. SS Paused – 350x5x3sets RPE 5-6 *I was supposed to go to RPE 7 for a set, but I was being cautious due to my knee.  I had no pain, but it wasn’t worth risking going heavier.
3. SL RDL – 3×8

Great way to end off first week of meet prep!

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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