14 Mar Paul Oneid – Post-Arnold Life and future plans

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.

If you know me, you know what's coming next. I've got the best team behind me and the best gear in the game. #squat #redemption #comeback #powerlifter #powerlifting #rawpowerlifting #meetprep #xpcarnold #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #dontbescaredhomie #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength @inzer_official

A post shared by Paul Oneid (@pauloneid) on Mar 11, 2017 at 1:34pm PST

I competed 3 times within a 9 month span and quite frankly, I am exhausted.  I am mentally, physically and financially spent.  While part of me wants to hop back on the platform and display what I should have at the Arnold, I have full confidence in what I built and I am not trying to prove anything to anyone.  I went to the Arnold to win, so stepping on a local platform in a small meet wouldn’t change that.  I am going to take a long off-season and look to compete before the end of 2017, in order to qualify for the Arnold again.  For now, that is my competition plan, but that may change depending on some personal factors, namely Pam and I getting married.

My goals this off-season are pretty simple.  I am not going to share it all, but first I want to get healthy and in better shape.  This is always an emphasis post meet.  From there, I will continue to build on some key weaknesses – namely glutes, triceps and upper back.  Byrd and I will be doing some different things that I think will really make a big difference.  The first 4-6 weeks, I will also be adding in some bodybuilding movements from Tucker to aid in the recomposition process.  Ideally, I would like to finish the off-season sitting nice and lean between 237lbs. to 240lbs. before starting prep.  At the meet I was 254lbs, my current weight is 243lbs.

Off-season started on Sunday for me.  The week after the meet was spent mainly relaxing, walking the dogs and doing some Big 3 and not much else.  It was a nice break, but I missed the iron.

Here is what I did:

Getting my fitness on. 2×5 light, 3×5 moderate, 3×5 close stance paused. No belt, no wraps, safety bar for the foreseeable future. #squat #squats #powerlifter #powerlifting #rawpowerlifting #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @tuckerloken @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Mar 12, 2017 at 10:31am PDT

Squat

*all safety bar, no belt and sleeves. RPE 5-6

Squat – 365×5/375×5/445x5x3sets

Close stance Paused –  365x5x3sets

GHR – 3×10

Single leg RDL – 3×10

Birddogs and Mcgill crunch – 6x10sec/side each movement

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!

Latest posts by Paul Oneid (see all)

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• Paul Oneid –> Off-Season | A bit of everything - February 21, 2019