18 Dec Paul Oneid – Rolling into meet prep

Posted at 13:09h in Raw Powerlifting, Team Training Logs by
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[wa-wps]

 

Over the last 10 weeks I have put in a TON of good work.  My last meet was great and even though I PR’d, I still felt like a lot of weight was left on the platform.  The bulk of my off-season was spent shoring up some issues with the bottom of my squat, my bench lockout and my back strength on the deadlift.  I am definitely feeling ready to put all this hard work in display at the XPC.  Bodyweight has stayed relatively constant at 237lbs, but I have put on a significant amount of muscle.  My lifting belt is looser and my shirts are tighters.  All good things, onto PREP!

Bench has been down and now coming back up.  My set up tweaks feel awesome and I have a crap ton more leg drive.  On the squat… something big is coming.  I can feel it.  My back has never been this strong and I am ready to hammer a big PR.

Bench

  1. Bench – up to 2 top set RPE 7
  2. 2board – up to single at RPE 8
  3. Dips – 4×10
  4. Pressdowns – 100reps

Squat

  1. SSB – 5×4, 3 sets RPE 8, hit 500×4 in sleeves and 585×4 in wraps
  2. Front Squat – 5×3 up to RPE 8, stopped at 405 because I couldn’t hold it on my shoulders anymore
  3. SL RDL – 3x8ea
  4. Stir the pot – 150reps

 

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
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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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