06 Sep Paul Oneid – Some big squatting

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.

Checkin' boxes. Last warmup 685, opener 745, add reverse band for second 800 and projected third 825. #squat #squats #rawwithwraps #barnyardbarbell ##powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Sep 4, 2016 at 11:49am PDT

Nice little comparison between 745lbs yesterday (left) and 750lbs from my June prep (right). You could say some progress has been made! I guess 10/20/Life works, eh??! And yes, I just so happen to be wearing the exact same outfit. Lel #transformation #slowtospeedy #greasytoeasy #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Sep 5, 2016 at 12:09pm PDT

Finished off the week with a light upper day, which will be cut out this next week most likely and some big squatting.  The weight felt light on my back and moved really well.  Excited to see the transfer to the platform.  One more heavy week and then we taper down heading into the meet.  Compared to my June prep, 745 moved like RPE 8 this week compared to a really greasy RPE 10 before June.  Also, the 825 rev band folded me in half before June, whereas this week it was the best set of the day.  Things are moving in the exact right direction.  Better than I expected to be honest.  All my goals are within my reach and I just need to continue with my one day at a time approach.

Bench Accessory

1. Floor press – 225x5x5sets
2. BB Row w pause, no straps – 5×5
3. DB OHP – 4×10
4. DB Hamer curls – 3×25
5. Pressdowns – 3×25
6. Banded rear delts – 4×25
7. Ab Wheel – 3×15

Squat

1. Squat – up to 685×1, 745 opener, added rev band 800 and 825.  Both the 800 and 825 moved incredibly well.
2. SL RDL – 4×8
3. Stir the pot – 3×50

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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