02 Jan Paul Oneid – Deload

Posted at 08:41h in Raw Powerlifting, Team Training Logs by
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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.

This week was pretty normal in terms of deloads for me.  I changed to floor press for my fluff and buff day to give my shoulders and elbows a break.  I did this before it became a problem because I know the straight bar squatting beats me up.  On the squat day, I opted for the cambered bar.  I honestly have never had access to this bar, so I wanted to see if I liked it and I do!  It kept me nice and upright and really challenged my midsection. I kept all weights this week lighter than previous deloads and stuck to singles.  I know this prep will be my toughest ever in terms of loading, so I am taking my recovery very seriously.

Fluff and Buff

  1. Floor Press w chains – 3×5 RPE low
  2. DB bench – 2×30
  3. Flies – 2×15
  4. DB OHP – 2×15
  5. DB Laterals – 2×15
  6. Triceps – 5×10-15
  7. Biceps – 5×10-15

Squat

  1. Cambered Bar – 6×1 EMOM
  2. Goblet squat – 2×12
  3. SL RDL – 2×10
  4. Bulgarians – 2×12
  5. Birddogs – 6x10s/side

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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