Paul Oneid – Starting my off-season!

I competed November 24th, 2018 after a year break. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season.  I’ll be looking to compete at some point in the summer, but haven’t decided when or where.  In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.

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If you haven’t yet, check out my most recent articles:

A Coach’s Guide to Handling Multiple Lifters on Meet Day

Rethinking Progressive Overload: A strong spin on Escalating Density

Exercise Spotlight – Pushups

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This session went really well.  It’s funny – I was starting to think I got slower, but the reality is that it is tough to exert force when you’re in pain.  I definitely haven’t slowed down.  The goal for today was to work on stability in my squat with the tempo work and then reinforce the pattern with some CAT work.  The plan is to increase the volume here before increasing the load.  This strategy has been used by Jay Nera for years and with his suggestion, I have incorporated it.  I followed that up with some stiff leg deadlifts, which felt good, but I overshot the RPE by a wee bit.  Not a problem, but I need to temper my expectations this soon after a meet.  Finished off with some rows and leg accessories.  As the off-season unrolls, I will expand more on the big picture plan, but for now I am just happy to be back under a bar and rebuilding instead of rehabbing as I was in the habit of for the last 4 years.

 

Squat/ Stiff Legs

  1. High Bar 4211 tempo – 405x5x3sets
  2. High Bar CAT – 405x5x3sets
  3. Stiff Leg – 315×10, 365×10, 405×10 RPE 9 (wanted 1 top set @8)
  4. BB Rows – 4×6
  5. Bulgarian SS – 3x12ea
  6. GHR – 10,8,8
  7. SA KB Front Rack Stationary March – 4x16steps each

 

Warm-up

  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2. Lower
    1. 90/90 Hip Transfers – 6ea way
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
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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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