10 Oct Paul Oneid – Post meet REST

I just competed on Oct 2, 2016.  I finished with a PR total of 1960lbs via an 805lbs squat, 430lbs bench and a 725lbs deadlift.  I’ll be taking the next 10-11 weeks to rebuild and work on some very glaring weaknesses in order to up my total again at the Arnold.  I have qualified now as a 220 and 242, but I have yet to decide which class I’ll be competing in.  My goal is to continue to get stronger, plain and simple.  Also, there will be lots of dog pictures.

I've been resting since the meet, but went in to move around today. Still get goosebumps everytime I play this moment back in my head. This feeling makes everything worth it and leaves me wanting more. Forward momentum feels great. #deadlift #PR #nofilter #deadliftface #quads #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Oct 6, 2016 at 8:10pm PDT

Since the meet, it has been mostly rest.  I didn’t even go to the gym until Thursday.  The focus this week has been to hydrate effectively, get my diet dialed back in and to get my body feeling good.  Surprisingly, after a couple days of crippling soreness, I am feeling great!  I am excited to get back to training and see what Byrd has planned for me.

Thursday

Did my entire warm-up protocol (below) for upper and lower body

Circuit 3x of:

• 10 goblet Squat
• 10 ring rows
• 10 SL RDL
• 10 pushups
• 50 stir the pot

Finished with 20 minutes of VERY LIGHT sled drags

Saturday

Did my entire warm-up protocol (below) for upper and lower body

Circuit 3x of:

• 10 goblet squat
• 5 pullups
• 10 deficit lunges per side
• 20 swiss bar pushups
• 10 hip airplanes
• 10ea IYTWL

Then I did 4x of:

• 10 landmine rotations each side
• 15 KB swings

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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