Paul Oneid – Moving forward while standing still

After a number of months dealing with knee and hip pain, it was revealed that I have a torn lateral meniscus in my left knee, which requires arthroscopic surgery. I am currently scheduled to have the surgery on December 4th. Training until then is devoted to hypertrophy, as I likely will not compete until the summer. My goal right now is to put some size on my upper body and to balance out my lower body in order to facilitate the post surgery recovery.   I am still working with Scott Paltos for my nutrition and Brian for my upper body training.

I’d be lying if I said the last 3 months haven’t worn on me mentally.  To be in a position where you are hitting PR’s on all your lifts, to not being able to walk without pain, all within a matter of weeks is pretty discouraging.  Hardship reveals character.  That being said, I am not going to give you a huge ramble about how tough I am, because I am not.  I am human.  One of the biggest ways I have found to motivate myself is by taking 100% control of all that I can control, and trying my best not to think about unknowns.  In my case, all I can control is my diet and what I am capable of doing in training/ rehab.

I do not know what my surgery next week will yield, nor do I know how my body will adapt to the recovery, but I do know I that I have done everything in my power to prepare myself for it.  I have been diligent with my rehab.  I have stuck to my plan and had some fun with upper body work.  Doing things I don’t normally do, lots of volume and training like a bodybuilder.  It has been fun and new and kept me motivated.

Finally, I have hired Scott to write my diet with the goal of dropping some body fat and getting down to 215lbs.  Currently, I am a lighter 220lbs lifter and weigh 229lbs.  I have some body fat to lose and focusing on my diet and the weight loss will help to distract me from that fact that I am not moving forward in my training.  Once I get to 215, I will see how I feel and decide whether to do my first meet back at 198lbs, or build back up slowly and compete at a lean 220lbs.  My ultimate goal with this is to maintain a leaner body composition and fill out the 220lbs class a lot better than I do now.

I am doing everything I can to improve myself while my powerlifting total is unable to go up.  I am trying to move forward in other areas, while my total stands still.

Training for this past week was essentially the same as last week:

*Rehab work was done before every session

Monday – Bench/ Shoulders/ Triceps

  1. Spoto Press – 345x3x4sets at RPE 7
  2. Incline close grip – 235x10x4sets
  3. DB press/ laterals – 3×15+20
  4. Tate press with DB Cleans – 4×15+15
  5. Pressdowns/ Pec Deck – 4x20each

Tuesday – Rest (Puppy Class with Meatloaf)

Wednesday – Lower

  1. Rack Pulls – 525x3x3sets
  2. Low Box Step Ups – 4x12ea
  3. Swiss ball Hamstring Curls – 4×20
  4. Reverse sled drag – 4x150feet

Thursday – Back

I don’t remember all that I did, but I had an awesome pump… I know there was about 10 sets of chest supported t bar row in there lol.

Friday – Lower 

  1. Hatfield Squats – 6×10 @RPE >6
  2. Bulgarian split squat – 5x12ea
  3. Single Leg RDL – 5x10ea
  4. Band Leg Extension/ Band Leg Curls – 100 each
  5. Stir the pot – 100reps

Saturday – Bench/ Shoulders/ Triceps

  1. Floor Press – 345x3x4sets @RPE 7
  2. Machine Incline – 4×12
  3. Machine Decline with Pushups – 4×15+15
  4. Machine Alternating shoulder press with laterals – 4x15ea +20
  5. Pressdowns/ Front Raises – 4×25+20
  6. Machine Preacher Curls – 2x fail

Sunday – Back

I was still very sore from lower body, so I did a higher repetition back day instead.


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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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