Paul Oneid – End of Off-Season SQ/DL

I am at the tail end of a long off-season.  Things have gone perfectly to plan.  A lot of weak links have been improved and I am feeling stronger than ever.  I am still working with Byrd for my training and Tucker for my diet. My next meet will be the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque.

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To say that I am excited to be done this off-season is an understatement.  The improvements that Byrd, Tucker and I have made to my training and nutrition have yielded some pretty incredible dividends.  I don’t think I have ever been this confident in my abilities.  Deciding to do a meet in sleeves was the best choice I could have made for my continued progress as a lifter.  I always used them as a crutch because of my previous surgeries and told myself that I needed them.  Well, guess what, I don’t.  All I needed was to swallow my pride and take the time needed to build myself up.  I’m incredibly excited to display the strength I have built over the last +20 weeks.

The goal on this day was to work within an RPE 7 for triples.  Last week wasn’t great because of handling multiple lifters the day before, so I knew today would be better.  I stayed conservative and focused on staying tall and keeping my lats down on the squat.  On the deadlift, my focus was on getting the bar off the blocks as fast as possible without losing position.  We had a great crew in the gym, with some of my clients coming to train with me and the energy was awesome.  Most of them will be competing in the same meet as me in December, so peaking alongside them will hopefully motivate everyone.

Squat and Deadlift

  1. Squat – 5×3, 3 sets RPE 7
  2. 2″ block pulls with chains – 5×3, 3 sets RPE 7
  3. Form Pulls – 5×2 @60%, 60s rest

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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