
13 Feb 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
- Cable flies – 3×15
- Bench – bar x50, 95×20, 135x10x2sets, 185×8, 225x1x3sets
- Cable flies – 3×15
- Lots of triceps and shoulders, light to get a pump
Squat
- SSB – 425x1x5sets
- Goblet squat – 2×10
- SL RDL – 2x10ea
- 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

Paul Oneid

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