23 Jan Paul Oneid – Deload things

Posted at 21:34h in Raw Powerlifting, Team Training Logs by
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[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 really took the deload seriously and my body is thanking me.  Everything feels fresh and I am ready to attack this next 2 weeks of training, which just so happen to be the heaviest of the training cycle.  I’ll be travelling this weekend to handle some training partners in Jersey, so I’ll be squatting at Scott Paltos’s gym.  It’ll be nice to catch up with him, as he was one of the guys who helped me the most when I joined PRS   On another positive note, my pec is coming along and I will be able to resume bench training on Thursday of the training week.  I couldn’t have done it without my chiropractor, Dr. Carrie Johnston.  She’s one of the best!

Deadlift

  1. 455x1x6sets – Focus was to quad the bar as hard as possible off the ground.  This was a game changer and my technique felt flawless
  2. KB Swings
  3. Inverted Rows
  4. Birddogs

Squat

  1. 445x1x5sets – Took it easy on the squat and focused on bar speed and back position.
  2. Goblet squat
  3. SL RDL
  4. Birddogs

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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