08 May Paul Oneid – Deload Squats

Posted at 07:58h in Raw Powerlifting, Team Training Logs by
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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.

 

[wa-wps]

 

Nothing fancy going on, just some deloading, so I figure I’ll share some thoughts.  I made a post yesterday about resting and backing off leading to PRs.  I am going to elaborate a little bit on that – I think people have an emotional attachment to their training, to a point where they tolerate injury after injury, or poor performance after poor performance.    They continue to do this, even when shown numerous times how a small change can have a positive effect.  They essentially bang their heads off of the wall hoping for an epiphany and all they get is a concussion.  Take for example, my FB post.  Would that not be an indicator that your volume/intensity has been too high for too long?  Why not try to manage your fatigue more effectively and have more productive training sessions?  People become blinded by their inability to look beyond the trees and see the forest as a whole.  I take pride in the fact that even though I have made mistakes, been injured, had poor performances etc. I always look back and see if I can change my approach, so that it won’t happen again.  I had a poor performance at the Arnold because of balance issues on my squat and my mental approach.  Now, you are seeing the changes I am making.  For the sake of my total, I hope they pay off.

Happy training!

Squat

  1. Squat – 6 singles RPE Rocketship, working on rooting my feet and keeping my upper back tight with a wider hand position
  2. Reverse Lunges – 3x8ea
  3. Bulgarians – 3x8ea
  4. SL RDL – 3x8ea

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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