29 Aug Paul Oneid – Done being soft

I am currently prepping for an RPS meet in Kingston, Ontario on Oct 2. I am going to be competing at 242 raw with wraps. My training is in the capable hands of Jonathan Byrd and my diet is in the hands of Danny Vega. My body is feeling great and I am excited to step on the platform again after a bit of a lackluster meet in June.

Deload is complete.  Due to the schedule confines between now and the meet, Byrd as decided to drop overall volume and push 3 weeks, deload and then meet week.  I am good with the plan, but it means I need to be perfect with everything from here on out.  I am up for that.

I also want to send a shout out to Middleweight World’s Strongest Woman Kimberly Lawrence!!

Bench Accessories

*dropped weights on all exercises

1. Floor Press – 5×5
2. BB Row – 5×5
3. DB high incline – 5×10
4. Hammer curls – 4×25
5. Pressdowns – 5×20

Squat 

1. SSB Squat – 60%x2x5sets *shoulder was acting up, so played things safe
2. SL RDL – 3×8
3. Stir the pot – 3×50

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

The following two tabs change content below.

• Bio
• Latest Posts

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!

Latest posts by Paul Oneid (see all)

• A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
• Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats - March 1, 2019
• Paul Oneid –> Off-Season | A bit of everything - February 21, 2019