04 Jul Paul Oneid – I’m not done, yet. Wk1

I competed June 19, 2016 and had a sub-par performance. I left a lot of weight on the platform and I was left quite disappointed. I know I can be better and I will. I have reached out to Byrd to help with my training and Danny to dial in my diet. I plan on competing again on October 2, 2016 without a cut to dial some things in before I dial it back in prep for the Arnold 2017.

Getting back into it under the watchful eye of @onlythestrong275. Top set on the bench from last night 325×6 at 7RPE. Lots to improve on before October. #bench #benchpress #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Jun 28, 2016 at 3:50am PDT

Working the conventional. 4×6 today with 2 top sets at 500 (2nd set shown). RPE here is supposed to be 7, but I'm still learning to judge that. Focusing on a strong wedge and driving through my legs all the way through lockout. Slowly building. #deadlift #bootywork #peachgang #reps #cardio #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275

A post shared by Paul Oneid (@pauloneid) on Jun 29, 2016 at 2:09pm PDT

Training this week went great.  My fitness needs some work, but it will come in time.  I definitely let it drop too low towards the end of meet prep and I think that hurt me in the long run.  In any case, I am looking forward to making some big improvements

Bench

1. Bench – 4×6 up to 2 top sets at RPE 7 – 275,295,315,325
2. Close grip paused – 3×3
3. DB incline – 3×8
4. Pressdowns – 100reps

Deadlift 

*Working on conventional

1. Deadlift – 4×6 up to 2 top sets at 7 – 455, 475, 500, 500 *likely was consevative on the RPE, but my conventional needs work and I want to be perfect
2. BB Row – 5×5
3. Shrugs – 5×5
4. Chins – 3×10
5. Facepulls – 3×20
6. Stir the pot – a butt load

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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