02 May Paul Oneid – 8 weeks out pt. deux
[wa-wps]
Next meet will be June 18, 2016. Training is going according to plan. Benching I hit a PR on every set and on the squat I used the same weight that injured me and I kicked it in the dick. I need to get back in the mind frame that whatever weight I have on my back will be squatted. I am almost there, but it will take a few more sessions. Luckily, I have 3 more in wraps to get my head right.
Bench
- Bench – 365×6 PR, x5… wanted to push it for a second set, but no luck
- Slingshot – 405×6 PR, x3sets.. BOOM
- Light Flies, Pullups, arms and delts
Squat
- Squat – 665x3x3sets RPE 7 (yay!)
- Bulgarians, rows, GHR, TKE, 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!
Latest posts by Paul Oneid (see all)
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