Paul Oneid – Deload things

[wa-wps]

 

I am prepping for my first trip to the XPC Arnold. I will be competing at 242lbs and looking to build on my 1960lbs total. I’ve had a very productive off-season working with Byrd and he will continue to handle my training leading into the meet. Tucker has helped me put on a significant amount of muscle and I am by far the biggest and leanest I have ever been. I am very excited to put all my work on display and represent Team PRS on the big stage.

I needed this deload week mentally.  I would be lying if I said my pec injury wasn’t slightly defeating.  Everything is rolling and I am about to hit the biggest total of my life and then a big kick in the dick (or pec).  I am doing everything right – rehab, therapy, recovery modalities, all on point.  I am being patient and listening to my body.  This week I was able to press 225 pain free.  I am playing the hand I am dealt and I will give my best effort on meet day.  I have built the strength, just need to be healthy enough to display it.  As for the rest of my training, I feel exactly the way you want to before a meet – ON POINT!  3 weeks out and I am ready to keep this momentum rolling and dial in the openers.

Bench 

  1. Cable flies – 3×15
  2. Bench – bar x50, 95×20, 135x10x2sets, 185×8, 225x1x3sets
  3. Cable flies – 3×15
  4. Lots of triceps and shoulders, light to get a pump

Squat

  1. SSB – 425x1x5sets
  2. Goblet squat – 2×10
  3. SL RDL – 2x10ea
  4. Modified deadbug/ birddog/ mcgill crunch x lots

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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