27 Mar Paul Oneid – Deload Squatting and some Volunteering

Posted at 07:33h 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.

 

[wa-wps]

 

Let me first say this, when you deload and you still do your pre-exhaust work, it doesn’t feel like a deload.  The squats moved well and I really enjoy how warm I am before the main movement.  My positions are better, I am more engaged in every repetition and it forces me to work harder.  If you want to shake things up in your training, give it a try.  On this day, I wanted to front squat, so I trained at Pam’s gym instead of driving to Dynamo.  I haven’t done it in months and its one of my favorite movements.  Off-season allows for variety, so I took full advantage.

Squat

  1. Superset
    1. Leg extension – 3×20
    2. Leg Curls – 3×20
  2. Walking lunges – 3x15steps each
  3. Front Squat – 6×2 RPE <5
  4. GHR – 3×10
  5. SL RDL – 3x10ea
  6. TKE – 100reps
  7. Single Arm farmers walk – 5x50ft ea

I also drove over to Montreal to volunteer at an EPC meet.  EPC is a new fed that my great friend Bradie Johnston started, under the IPL/USPA banner, up here in Ontario/ Quebec.  The meet was so smooth, professional and well judged.  It was only their second meet, but I can already tell it is going to be huge.  I helped spot as part of the platform crew.  A big focus for me moving forward is giving back to the powerlifting community.  I want to attend more meets and help in whatever way is needed.  I also have a lot of clients competing in the next few months, so being able to handle more of them in person will be great.  I think it is very important for everyone to try and give back some time.  Powerlifting is such an amazing and supportive community and I feel privileged to be a part of it.

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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