12 May Paul Oneid – Deload “Deadlift” and Standing Desk

My first trip to the Arnold as a pro was less than stellar.  I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage.  Sometimes you just need to step out of the backyard.  For now, I am heading into a long off-season and will continue to work with Byrd and Tucker.  I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.  My next meet will be December 2017 in knee sleeves.

I have no video from training because I went to a commercial gym to get it done and they do not allow video/ cameras in the gym area.  Not overly concerned, because on my deload deadlift day, I didn’t deadlift.  I had some fascial stretch therapy done last week, and it caused some discomfort in my low back.  No pain, but my back just felt loose.  Since the treatment, I have just felt unstable.  I’ve upper my birddogs daily to restore some stiffness and yesterday added some resisted abduction isometrics, which seemed to have done the trick.  I am glad I got the treatment, because aside from the weird low back feeling, my body felt awesome (hips and shoulders especially).  I’ll be having it again, but I let the practitioner know the issue and we will both try to trouble shoot and avoid that particular pattern and area.  I actually really enjoyed this day and will likely continue this trend of not deadlifting from the floor on deload weeks.  We will see what coach Byrd thinks.

On the same note about doing good things for your body, I bought a topper for my desk to allow me to stand and work.  So far, it has been a godsend.  I alternate 30-45 minutes standing with 20-30 minutes sitting.  Usually, if I have to write reports, or type letters I will sit, but I will stand for phone calls, or reading medical information.  I feel like my whole body works properly, I am not stiff and BONUS I am more productive!  I encourage anyone who works a desk job to get a prescription from their MD and petition HR to buy them a standing desk.  You will thank me later!

Treat your body with respect in and out of the gym. Standing desk and a bowtie are going to prevent my desk job from destroying my back and shoulders. #ergonomics #standingdesk #work #deskjob #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @thompsonfatpad

A post shared by Paul Oneid (@pauloneid) on May 9, 2017 at 1:09pm PDT

Deadlift

1. RDL – 5×5 RPE 5
2. Barbell Row – 4×6, used some body English
3. McGill Chin – 10×2, 1 set every 30s
4. Lat pulldown – 3×8
5. Hammer Single arm Row – 3×15, half of the reps slow and controlled and rep out the rest
6. Hammer low row ss/ face pulls – 3x20ea

The same warm-up was performed everyday:

• Hip circle – 200 steps
• Supine alternating hip hikes – x30 total
• Assisted box get ups x10-15ea
• Single leg glute bridge – x10ea
• Glute bridge iso hold – x:30s
• McGill Big-3
• On Upper days (1-2 rounds)
  • Band dislocations – x20
  • Band Pull aparts – x20
  • Mace Swings – lots
  • Pushups with scap protraction – x15
  • T-Spine mobilization – 5x5sec holds
• On Lower Days (1-2 rounds)
  • TKE Iso-hold – 10x5sec
• Single leg RDL – x15ea
• Hip Airplanes – x15ea
• Bulgarian Split Squat – x15ea
• Goblet Squat – x15

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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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