Paul Oneid – 8wks out | Squats, Deads and a trip to the Axe!

November 24, 2018, I will be competing in the EPC Finals in Guelph, ON. This was the meet where I tore my quad in 2017. I have 2 goals:

  • Get to the meet healthy
  • Build momentum for the future

 

If there is a PR there, I will take it, but I am playing the long game from here on out.

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If you haven’t yet, check out my most recent articles:

A Coach’s Guide to Handling Multiple Lifters on Meet Day

Rethinking Progressive Overload: A strong spin on Escalating Density

Are you a Mental Midget

 

 

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So, the squats had to get done before I left for Miami and they didn’t go according to my plan.  I wanted triples, but they felt off, so I kept it at doubles.  This was the tail end of my 3 week mini-cycle and the fatigue was high, especially with the block pull and stiff leg PRs.  That being said, I don’t care because I got the work done and I am on pace for where I need to be.  I will keep the same progression I had planned, but with doubles instead of triples.

So, I got the squats out of the way, got a smidge of sleep and headed to Miami Friday morning to see MDLP.  I had the pleasure of conducting an informal seminar/ Q&A for his members on Saturday.  I have to say that I am still always surprised when people want to hear me speak.  Its surreal for me.  Mike has built one hell of a culture in his gym.  They are a family, all working together to be as great as they can be.  It was incredible to see.  BattleAxe Gym is one unique place.  If you’re ever in Miami, definitely check it out!

Friday, we hung out, did some meal prep and then headed to the Axe.  Mike had some coaching to do and I did some recovery work to shake the rust off from the flight.  On Saturday, we woke up bright and early to train.  I had the pleasure of front squatting with Trevor Jaffe, someone whom I respect greatly and have spoken with many times online, but never met.  That was a lot of fun.  We bounced some idea off each other and he stayed for my talk.  Following training, we all sat down for the seminar.  Mike had his crew prepare questions and I have to say – there were some awesome ones.  I found myself speaking a lot about my past experiences and providing options, rather than directions, which I always find more beneficial.  After the seminar it was nap time and then Mike introduced me to Peruvian food.  WOW! is all I have to say about that.

Sunday was filled with training and relaxing, then I had the pleasure of meeting up with Hayden Bowe (fellow Canadian Heartthrob) and Stefi Cohen for some driving range fun.  These two are as kind and genuine as they come.  I truly believe that meeting people and networking is the best way to learn.  I stayed out way too late and had a nap before I left early Monday morning.  Overall, the trip was amazing.  Mike and his girlfriend Megan are such awesome people and I thank them from the bottom of my heart for opening up their home to me.  Bryn, the security cow, misses me greatly, I know it.

I got back Monday afternoon, which is typically a training day for me, but I delayed it to spend time with my family on Canadian Thanksgiving.  This is a change for me, as in the past, training and meet prep would have taken priority.  You know what?  Fuck that!  My family is number 1 and I certainly won’t regret losing a couple pounds off my total because I took some time to play with my niece and nephew.  That being said, I deadlifted Tuesday.  It was shit lol.  Luckily it was a deload.  I got the work done and went home.  This week will be all about rest and recovery.  Naps will be taken daily and recovery modalities will be ramped up.  As of next week, I will be 6 weeks out and shit is about to get weird.

 

Squat

  1. Squat – up to 675x2x3sets
  2. Paused SSB – 465x3x3sets
  3. Box Step Ups – 3x8ea
  4. SL RDL – 4x10ea
  5. Lat Pulldown – 4×15

 

Deload Deadlift

  1. Deadlift – 525x1x10sets EMOM
  2. Chest Supported Row – 5×12
  3. Standing Lat pulldown – 4×15
  4. Scare Crow /ss Facepull – 3x15ea
  5. Messed around with some anti-rotational core work for 15 minutes

 

Warm-Up

  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2. Lower
    1. 90/90 Hip Transfers – 6ea way
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
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Paul Oneid

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 is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in his hometown of Ottawa, Ontario, Canada. He trains out of the strongest gym in Canada, Dynamo Barbell Club. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. Look for Paul to push his numbers even higher as he aims for a +2000lbs total in his next meet.
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