26 Sep Paul Oneid – Deload and 1 week out plans

Posted at 08:27h in Raw Powerlifting, Team Training Logs by
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[wa-wps]

 

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.

Deload week this past week.  No deadlifting, so I only trained twice.  My biceps issue is calming down thanks to resting and a couple of chiro treatments, so that is a big relief.  Bench moved well and my squat is feeling really springy which is awesome.  In the past, these deload sessions were rough, but Byrd has me feeling great heading into meet week.

Here is what my 2 weeks out deload looked like:

Wednesday – Bench *pushed it a day back to rest my elbows

  1. Bench – work up to last warm up 365×1
  2. Very light band pressdowns – 1×50

Sunday – Squat *used SS be rest my elbows

  1. SSB Squat – 365(?)x2x5sets RPE >5
  2. SL RDL – bw x10x2sets
  3. Bulgarians – bw x10x2sets

During extended deloads before a meet I like to keep up my movement practices.  In fact, I do this always, but I emphasize it prior to a meet. This means I still go to the gym and do essentially an extended version of my pre training warm up, some soft tissue work and go home.  This keeps me fresh and mobile.  Remember that I work at a desk, so I try not to be inactive more that 1 day in a row.  I will do 3-4 of these sessions before the meet on Sunday.  I may also do another bench session (light floor pressing) if my biceps feel good, but if they don’t then I will just rest.  You can do more harm than good this close to a meet and if this prep has taught me anything, it is that less is often more.

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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