21 Aug Paul Oneid – Jordie Muppet who?!?

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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If you follow me on social media, you’ll know that I have been challenged by a friend of mine, Jordan Moffit, to compete in sleeves against him at 220lbs in December.  You can see his pic as my display.  The dude looks like he has a dick on his face.  In any case, Jordie Muppet has been posting pics and memes in an attempt to discredit my accomplishments  and gain some sort of psychological advantage.  Well, it won’t work because I know something that Jordie Muppet doesn’t – “The Iron never lies.”  I am just going to leave this video here for everyone to see.  For reference, this is 30lbs over his best squat.  Suck it Dickface!

Goal was to work up to an opener (read as “my opener is 30lbs more than Jordie’s max), then take a second in reverse bands.  I didn’t have any reverse bands, so I lightly wrapped and took 705lbs for a single.

1. Squat – opener and lightly wrapped second attempt
2. Goblet Squat – 3×10
3. Bulgarians – 3×10
4. Ab wheel – 3×15

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!

Latest posts by Paul Oneid (see all)

• A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
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• Paul Oneid –> Off-Season | A bit of everything - February 21, 2019