12 Sep Paul Oneid – Deload complete!

I am currently training for the RPS Autumn Apocalypse on Nov. 14, 2015 in Newark, NJ.   I’ll be competing at 220lbs with wraps and gunning for a +2000lbs total.

After training light Monday through Wednesday, I have laid relatively low.  Hip/ IT band feeling better everyday.  Funny how rest does that, eh!?!

Thursday – Rest

Had shockwave on my shin/ lateral calf, hamstring and knee capsule, then had ART on my glute.

Friday – More Rest

Had a deep tissue massage on my glute/ lateral quad/ hamstring and calf

Saturday – I trained?!

Bench – 225x6x3sets

Wide grip – 225x6x2sets

Inverted Row – 3×10

Front raise/ hammer curls/ Tricep ext on rings – 2x10each

I then did a rehab circuit of

• Clam shells 3x10ea
• Lateral leg raise 3x10ea
• Single leg glute bridge 3x10ea
• Bulgarian SS 3x10ea
• Single leg RDL 3x10ea
• Stir the pot 3x10ea

Hips felt great after this, but I went straight to the chiro to have my lateral quad, knee and calf worked on.

I am going to continue to get various treatments 2x per week and stay on top of my pains.  My volume is dropping significantly this block, but the weights do get heavier.  I need to be very diligent with my recovery, mobility and sleep in order to survive, but I am always open to making adjustments if they are needed.

Here goes everything!

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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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