31 Oct Paul Oneid – Deload Fluff and Squats

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.

Fluff and Buff from tonight. Did these following my deloaded pin presses. DB press, standing DB overhead press, and cable rows with pause. Followed this with 100 press downs and hammer curls. Building up the weak points. #bodybuilding #jacked #swole #musclebear #powerlifter #powerlifting #rawpowerlifting #offseason #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Oct 28, 2016 at 3:49pm PDT

I don't mean to brag, but I move 405 for singles pretty not slow. Deload complete! #deload #squats #notslow #squatting #distractingshorts #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 Oct 30, 2016 at 9:13am PDT

Even though I look forward to my deload weeks, I still find them challenging to get mentally into lifting.  I tend to just go through the motions and get it done, but by the end of the week I am so excited to get back to training.  It is definitely a nice break.

Bodyweight is sitting at 233.4lbs and I am feeling really good.  No elbow or shoulder pain with the straight bar was a nice change, but being 12lbs lighter than my heaviest in meet prep will help with that.  Knee isn’t even a factor for me anymore and doesn’t cross my mind.  I am starting to be more aggressive in my squat descent again, which should translate well to the wraps when I put them on.  I am ready to get back to work this week!

Fluff and Buff

1. Pin Press – 5×5 light
2. DB Bench – 3×8
3. DB OHP – 3×8
4. Cable row – 3×12 paused
5. Hammer Curls – 5×20
6. Pressdowns – 5×20

Squat

1. Squat – 5×1
2. Goblet Squat – 3×8
3. SL RDL – 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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