Paul Oneid – 9weeks Out | Bench and Squat

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:

Are you a Mental Midget

Rethinking Progressive Overload: A strong spin on Escalating Density

 

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Benching and squatting this week went well.  Bench is a solid starting point and I am looking forward to seeing how I can progress it over the next few weeks.  The squat was a grind.  I got to the gym late because of work and didn’t have any desire to be there.  This is an instant where you need to remind yourself of the goal.  During meet prep, you do the work, or you don’t achieve the end goal – end of story.  I got the work done and managed to do it well, but it was sloooooow.  Check it off the list and move on.

 

Bench

  1. Bench – 345x3x5sets
  2. Shoulder saver – 345x5x3sets
  3. DB OHP – 3×10
  4. Superset
    1. Feet Elevated deficit pushup – 3×15
    2. DB Laterals – 3×20
    3. Pressdowns – 3×20

 

Squat

  1. High Bar – 505x5x5sets
  2. Box Step Ups – 3×10
  3. SL RDL – 4×10
  4. Lat Pulldown – 4×15

 

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
  3. Upper
    1. ShoulderRok – 4x10ea
    2. McGill T-Spine – 10reps
    3. Pushups – 3-5×10-15
    4. Band Pull Apart series – 2x10ea x5 positions
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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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