Paul Oneid – Getting back to normal (kinda)

I recently withdrew from a meet in November due to a facet sprain in my L3-L4, which caused a whole host of hip issues and IT band syndrome. I am currently almost pain free and starting a short off-season cycle followed by a meet prep leading into the XPC Finals at the Arnold Classic. I will be competing at 220lbs with wraps and I will be chasing a 2050 total. Brian is helping me with my programming throughout the rehab and leading into the meet. I am also working with Scott Paltos on my diet. I am excited to see what my body can do when it is moving properly, pain free and yoked AF!

So training is getting back to normal with a few limitations.  I will not be pulling from the floor or squatting without a box.  Part of my issue was caused by an inability to keep tension in the bottom position of these movements.  I have to re-teach myself how to do perform them properly.  Next, the volume of my main lifts will be much lower than I am used to.  Again, this is to limit any shifting or pain and to ensure all of my reps are good quality.  Finally, I will not be benching yet, to avoid irritating my facet strain.  Floor pressing and feet up benching only.  This bodes well for me because I use a lot of leg drive, so getting stronger without it will really improve my pressing.

Training will be set up like this:

Monday – Floor press, Bodybuilding work for pecs and triceps

Tuesday – Deadlift, Bodybuilding work for upper back and hamstrings

Wednesday – Seated overhead press, Bodybuilding work for shoulders and biceps

Thursday – REST or GPP work

Friday – Close grip feet up benching, Bodybuilding accessory work focused more on lockout

Saturday – Box Squats, Bodybuilding work for quads and hams

Sunday – REST or GPP work

All of the main work is based on RPE.  For the time being, the RPE’s are all 6’s and the focus is on building up volume to get my work capacity back.  I have always tolerated volume very well, but I am taking things very slowly to make sure when meet prep time comes, I am 100% healthy.  You will notice that I also lift 5 days as opposed to the typical 4 day 10/20/life template.  Again, this is a personal preference of mine because I enjoy doing a lot of work, I tolerate it well and it works for me.  My bench needs a lot of work and the extra upper body day will help me put on some size up top.

Over the last 6 weeks I have been battling myself mentally quite a bit.  Training is my only outlet.  Without that outlet, I have been feeling stressed, depressed and genuinely unhappy.  Having a coach like Brian who can set aside his ego, listen to my concerns and collaborate with me on a plan that suits both his philosophies and respects my input is something that is invaluable.  I am not a beginner and have always done my own programming (with one poor decision as an exception).  I know what works for me physically, but more importantly mentally.  Training makes me happy.  I know that this plan is not what Brian envisioned for me at this point in my rehab, but he understands that from a mental standpoint, it is what’s needed.  The most important factor is that I remain pain free and if I regress at all, I am going to pump the brakes and go back to rehabbing.  I am lucky to have Brian as my coach and I am fully confident with his plan.  I can’t wait for that feeling when 2050 falls and Dan Dalenberg has to buy me a big fat steak!

Time to get to work!


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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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