15 Jan Paul Oneid – 8 weeks out squats and pulls

Posted at 20:24h in Raw Powerlifting, Team Training Logs by
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I am prepping for my first trip to the XPC Arnold. I will be competing at 242lbs and looking to build on my 1960lbs total. I’ve had a very productive off-season working with Byrd and he will continue to handle my training leading into the meet. Tucker has helped me put on a significant amount of muscle and I am by far the biggest and leanest I have ever been. I am very excited to put all my work on display and represent Team PRS on the big stage.

Training this week was a tad bitter sweet.  I tweaked my pec pretty good on Monday while benching.  I’ve had treatment twice and got in a nice blood flow session. Things are looking up and with a deload next week, I am confident I will be fine.  Squats and pulls on the other hand have never been stronger.  On the deadlift, my back has definitely gotten stronger to catch up to my legs.  My weight gain has made my lever belt a tad too tight, so I am going to switch back to my single prong to allow me to set up a little more upright.  On the squat, there isn’t much to say other than I AM ROLLING!  I am going to take this deload week seriously, get my recovery on point and be ready to hit the rest of this prep on all cylinders.  Bodyweight sitting at a husky 247lbs and Tucker and I plan to hover around here for the remainder of the training cycle.

Deadlift

  1. Deadlift – 635x2x3sets
  2. Paused DL – 315x3x3sets
  3. Facepulls – 5×20
  4. Modified ring pullups – 3×8
  5. Birddogs – lots

Squat

  1. Squat – 625×2, 675×2, 725x2x2sets, add reverse band – 775x1x2sets
  2. High bar, close stance paused squats – 4×3 up to 505×3 (RPE 7)
  3. SL RDL – 3×8

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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