17 Nov Paul Oneid – Deload Bench and Pulls

I just competed on Oct 2, 2016.  I finished with a PR total of 1960lbs via an 805lbs squat, 430lbs bench and a 725lbs deadlift.  I’ll be taking the next 10-11 weeks to rebuild and work on some very glaring weaknesses in order to up my total again at the Arnold.  I have qualified now as a 220 and 242, but I have yet to decide which class I’ll be competing in. Byrd will be handling my training and Tucker will be working with me on my diet. My goal is to continue to get stronger, plain and simple.  Also, there will be lots of dog pictures.

Forgot to post my deload benching from Tuesday. It's a shame because it was sooooo exciting!! Plus, if I don't post it, it didn't happen. #bench #benchpress #capitalstrength #csts #deload #powerlifter #powerlifting #rawpowerlifting #offseason #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Nov 17, 2016 at 5:00am PST

Deload pulls. Very exciting! @capital_strength_ts #capitalstrength #csts #deadlifts #deload #deadlift #powerlifter #powerlifting #rawpowerlifting #offseason #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Nov 16, 2016 at 4:38pm PST

Deload week is much needed right now.  Mostly to allow my mid back/ribs to settle down, which they have, but also for a bit of a break.  Work and life were really hectic and training suffered this last week.  This week is serving as a nice reboot.  Benching was really dialed in and my technique felt tight.  Same thing on the deadlift.  I focus on my set up and pulling all the slack out off the floor.  On every set I was able to get 435lbs off the ground simply by getting into position.  This is good news :-).

Bench

1. Bench – 275x1x6sets EMOM
2. Flies – 3×8
3. Pressdowns – 100reps

Deadlift

1. Deadlift – 435x1x6sets EMOM
2. Pullups – 30reps
3. KN Swing – 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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