21 Apr Paul Oneid – Deload Things

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.

Only video I have this week is of squats.  I am sorry for the lack of updates, but my laptop broke down and I had to buy a new one and transfer all my files over… after a few mishaps.  Things happen, but this was an expensive thing happening lol.  I trained at a commercial gym the rest of the week after the squats and didn’t load my back with a barbell.  The commercial gym I go to also does allow video.  I wanted to really unload my body this week and get a change of scenery.  I spend my days working alone at home, I see the same awesome people everyday at Dynamo, and then spend time with Pam in the evening.  It is really nice to be out in public from time to time, even though I don’t talk to anyone lol.  It was great and I am chomping at the bit to get back under a bar.    It’s also a different mindset in a commercial gym.  I don’t have to be “on.”  I don’t have to be a good training partner.  I can just do my training and then go home.  Sometimes, that is what I need mentally.  The body is feeling great and Byrd’s got some fun stuff in store for me next week.

Deloading on my new Giant Cambered Bar. This thing is tough! 6×2 with baby weights. #squat #squats #deload #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Apr 16, 2017 at 10:51am PDT

Training for the week was super laid back.  Loved the change of pace with higher reps and machines.  Basically I just chased a pump all week.  Such a bro, bro.

Squat – I did the cambered bar doubles, as above, then a bunch of lunges and single leg RDL.

Bench – Some DB Pressing and then some machine presses, flies and pressdowns

Deadlift – KB swings, Pullups and tons of machine rowing

Bench Accessory – DB Overhead Press, Shoulder raises, a bunch of arm work

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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