04 Apr Paul Oneid – Pittsburgh Monster Meet and a bit of Training

My first trip to the Arnold as a pro was less than stellar. I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage. Sometimes you just need to step out of the backyard. For now, I am heading into a long off-season and will continue to work with Byrd and Tucker. I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.

This has to be one of the coolest views I've ever experienced. This city has a very special spot in my heart. #pittsburgh #fortpitt #views #i376 #pncpark #heinzfield #southside #northside #allegany #steeltown #blackandyellow

A post shared by Paul Oneid (@pauloneid) on Apr 4, 2017 at 4:53am PDT

Every year I make the trip to Moon Township, PA for the Pittsburgh Monster Meet.  This is an unsanctioned Push/Pull meet hosted by one of my best friends and mentors, Mike Barravecchio.  I get asked all the time why I drive almost 9hrs for a local push/pull.  Well, I met Mike while I was working at Robert Morris University.  Mike is a Moon Township police officer, who built a powerlifting gym in the basement of the police station – West Hills Barbell.  He is a special breed.  I’ve done the Monster Meet 3 times and the past 2 years Mike has asked me back to MC the meet.

If you have ever questioned how positively powerlifting can impact a community, you don’t need to look any further than the Monster Meet.  This meet brings in so many first time lifters, along with people who wouldn’t otherwise compete in a meet and lots of veteran lifters as well.  The crowd is ALWAYS packed and the meet sells out months in advance.  I have seen so many people fall in love with powerlifting after competing in the Monster.  This year, I watched a 79 year old deadlift 400lbs and over ten 700+ deadlifts.  The meet brings together the community like nothing else and provides such a positive experience for all the lifters and fans.  I am very thankful to be a part of the Monster Meet and I hope to make as positive impact on the community as Mike does.

Moderate 5's that I was sloppy with, paused close stance 5's that I did kinda ok with. Tough training on the road, but got in a solid session. Made new strong friends @jabez_burford, @jodie_lanae and @hdubbz412. Saw an old friend @yessie_mart too! Thanks for the session @unionfitnesspgh. Awesome gym. #squats #squat #newfriends #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Apr 1, 2017 at 2:15pm PDT

While I was away, I also trained.  I went down to Union Fitness on the North Shore.  I was hoping to meet up with Casey Williams and Yessica Martinez.  Unfortunately, Casey has been quite ill, so he wasn’t able to make it, but I did get to catch up with Yessi and make some new friends – Jabez, his wife Jodie and their friend Heather.  It was a great crew to train with and an incredible facility.  I hope Casey is able to make a speedy recovery.

Squat

1. Superset
   1. Leg Extension – 3×20
   2. Leg Curl – 3×20
2. Lunges – 3x15ea
3. SSB Squat – 5×5 RPE 5-6
4. Narrow Stance paused Squat – 3×5 RPE 5-6
5. GHR – 3×10
6. SL RDL – 3x10ea
7. Birddogs and McGill crunch – 6x10s hold each

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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