05 Jun Paul Oneid – Deload Week and CPF Nationals

I am currently in a VERY long off-season.  Mentally and physically, I needed a break and will have lots on the go the next few months business wise, not to mention that I will be getting married.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.

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No videos from deload week.  It was pretty uneventful. I am trying some new things with my deload, which should align well with my goal of improving recovery, while also keeping my work output high to help with fat loss.  I am sitting at around 238lbs currently, and my body composition is changing really well.  I received a lot of compliments this weekend about how big I am looking, even though I am down over 15lbs from the Arnold.  That is good news!  I am going to post a log about my deload week experiment once I have figured out if I like it or not.  So far, its going very well.

Gotta give a #mancrushmonday shout out to my potato of a friend and client @daquadzilla. We worked together for almost a year, since his first meet. Today he went 9/9, totalling 1857lbs via 733lbs squat, 413lbs bench and a 711lbs deadlift. Good things come with consistent technique improvements and a plan specifically tailored to your needs. Oh, I forgot to mention, that 1857lbs total was a 332lbs PR. Pretty not bad! Hi @jordanmoffitt! #mcm #potatoeswholift #onlinecoaching #onlinecoach #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @powerrackstrength @briancarroll81 @onlythestrong275

A post shared by Paul Oneid (@pauloneid) on Jun 5, 2017 at 4:50am PDT

So, this weekend, I drove down to Guelph, ON for the CPF Nationals meet (GPC Affiliate).  My client Stu Locke was lifting, and I wanted to be there to handle him.  If you follow my log, you’ve seen some snippets of his training.  We have worked together for just about a year.  His prep went perfectly, with the exception of some shoulder issues from squatting heavy, but he was healthy come meet time, which is most important.  Stu went 9/9, totalled 1857lbs via a 733lbs squat, 413lbs bench and a 711lbs deadlift.  He weighed in at 253lbs, with no cut.  Based on coefficient, he finished in 3rd place overall.  His total was a 332lbs PR from his first meet.  Not bad for your first year in the sport!  I am really proud of him and the work he did.  He trusted the plan and we worked together to make sure he got what he needed, when he needed it.  That open communication is really what makes distance coaching effective.  An athlete/ coach relationship is only as good as the ability of both sides to articulate their feedback.

I had never been to a CPF Meet, as most of my PL career was spent competing in the US.  This meet ran 2 platforms and it was done by 8pm.  To me, thats a win.  There were some issues with lack of plates in the warm-up room, only 1 mono lift and the equipment in the back didn’t match the equipment on the platform, but overall it was a well run meet.  From what I understand, new CPF President Alastair Macnicol will be revamping things moving forward, and I really think he has some great ideas on how to make improvements.  Canadian Powerlifting looks like it is making some moves and that is really exciting!

Whenever you’re at a meet and handling a lifter, 90% of the time you get asked to help out in some capacity.  I had the opportunity to help a few lifters this weekend, whether it was wrapping knees, giving pep-talks, or giving little cues on how to make the next attempt move better.  I think being a part of the powerlifting community as a whole, and not sticking to your group, or team is important.  You make sure you take care of your own, but I always look to help if I can.  I want to be a good ambassador for the sport.  Stu’s performance and my presence really opened some eyes to what we are doing.  I had a lot of people asking about 10/20/Life, my coaching services and the team.  Its not fancy.  Its not flashy.  Its not complicated.  10/20/Life works because it is systematic and personalized.  See for yourself.  Grab your copy of the book and head over to the Q&A and ask any questions you might have.

The same warm-up was performed everyday:

• Hip circle – 200 steps
• Supine alternating hip hikes – x30 total
• Assisted box get ups x10-15ea
• Single leg glute bridge – x10ea
• Glute bridge iso hold – x:30s
• McGill Big-3
• On Upper days (1-2 rounds)
  • Band dislocations – x20
  • Band Pull aparts – x20
  • Mace Swings – lots
  • Pushups with scap protraction – x15
  • T-Spine mobilization – 5x5sec holds
• On Lower Days (1-2 rounds)
  • TKE Iso-hold – 10x5sec
• Single leg RDL – x15ea
• Hip Airplanes – x15ea
• Bulgarian Split Squat – x15ea
• Goblet Squat – x15

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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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