19 Sep Paul Oneid – Openers

Posted at 07:46h in Raw Powerlifting, Team Training Logs by
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[wa-wps]

 

I am currently prepping for an RPS meet in Kingston, Ontario on Oct 2. I am going to be competing at 242 raw with wraps. My training is in the capable hands of Jonathan Byrd and my diet is in the hands of Danny Vega. My body is feeling great and I am excited to step on the platform again after a bit of a lackluster meet in June.

Pretty solid week.  All my openers moved really well, especially on the deadlift and squat.  My body is feeling good and aside from some shoulder and elbow tightness during squats, but no where near things that I would typically be dealing with in past preps.  To put things further into perspective:

  • My biggest squat workout prior to this prep, I did 3 total reps on the squat with 750 and this week I did the same workload as a taper session.
  • My best deadlift session prior to this prep, I hit a single with 660 and this week I did 3 really easy singles at 650 as a taper session.
  • I have only once hit a 430 bench in training and I have done it twice in the last3 weeks with no real difficulty.

Things are moving really well!  Time to rest and recover.  Only 2-3 more sessions before the meet.  All will be light and technique focused.

Bench – 3×1 at opener

Bench – Work up to 400x1x3sets

Pressdowns – 100reps

Banded rear delts – 100 reps

 

Deadlift – 3×1 at opener

Deadlift – 650x1x3sets

KB Swings – 4×8

Squat – 3×1 at opener

 

Squat – work up to 745x1x3sets

SL RDL – 4×8

Goblet Squat – 4×8

 

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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