Paul Oneid – Deload feels 9.7 to 9.10.2015

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.

This week is a much needed deload week for me, physically and mentally.  Since deloading is boring and not cool, I attached a picture of my mine and Pam’s new son.  His name is Meatloaf and he is 5 weeks old french bulldog.  We pick him up in a month and couldn’t be more excited to be first time puppy parents.

Ok onto the seriousness… I am using my extra time this week to catch up on mobility work, treatments and to refocus my mind.  I will be the first to tell you that the mental aspect of training is the hardest for me.  When things do not go the way I plan it affects me greatly.  As you grow in this sport, I think the biggest lesson you can learn is that as long as you are training and as long as you are doing the best you can, you probably aren’t getting weaker.  My nutrition is on point, my sleep is good and I am doing the things I need to do to take care of my body.  That is all I can control, so there is no sense being upset about that which I cannot.

That being said, here is my training for the week.

Monday – Squat

High bar Squat – 405x6x3sets *weight shifting was better, but still glaring.

High bar Paused Squat – 365x6x2sets

Walking lunges x200

Single Leg RDL x12each x5sets

Tuesday – Bench

Bench – 295x6x3sets *no pain with set up and leg drive, that’s progress!!

Close grip bench – 275x6x3sets

Chins – 3×10

Curls, lateral raises and DB skullcrushers – 2x10each

Wednesday – Deadlift

Conventional – 405x6x3sets

*I did a few singles at 405 sumo and the pain was slight, but still present so I played it smart

Semi-Stiff leg deadlift – 385x6x2sets

I’ll probably take Thursday/ Friday off because I am getting some shockwave on Thursday and getting a massage Friday.  I’ll use Saturday for single leg work and some upper body pump stuff.  I am feeling better everyday and my recovery plan is working. When Monday comes, I’ll be ready.



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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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