04 Jul Paul Oneid – Sunday Squattin’

Posted at 08:28h in Raw Powerlifting, Team Training Logs by
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I am currently in a VERY long off-season.  Mentally and physically, I need a break.  I’ll have lots on the go the next few months business wise, not to mention that I will be getting married, so this is the perfect time to enjoy an off-season.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.

 

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This was the last session on the SSB this off-season and I will be switching to the squat bar after this deload.  Last off-season, my best set with the SSB was 500, and I knew I was good for plenty more.  I was not about to push the RPE past an 8, because that wasn’t the plan.  Look at me being all mature!  I could not be happier with where I am this off-season strength wise.  I feel like everything is coming together really well.  On the physique side, my bodyweight is a bit higher than I would have liked.  Currently sitting around 237lbs, but definitely the leanest I have been at this weight.  I have been eating very clean, only cheating once every 2, or 3 weeks, so I know things will come together.  I am comfortable with a 20lbs cut to make 220lbs and I am well within that range.  No stress there!

The result of my patience on this day was a 50lbs PR from last offseason, well within the RPE of the day.  Guess what?!  There is still 13 weeks of off-season left to get stronger!  I am really looking forward to seeing what Byrd has in store for me as we move forward.  I know after speaking with him that we will work up in the range of an opener at some point to see how we should adjust the numbers for meet prep, but I am leaving that in his hands.

Squat

  1. SSB – 5×3, 3 sets in the RPE 7-8range
  2. Front Squat – 5×5, RPE 5-6 range
  3. GHR – 3×8
  4. Walking lunges – 3x16steps
  5. Stir the pot – 180 reps

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30 total
  • Assisted box get ups x10-15ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • McGill Big-3
  • On Upper days (1-2 rounds)
    • Band dislocations – x20
    • Band Pull aparts – x20
    • Mace Swings – lots
    • Pushups with scap protraction – x15
    • T-Spine mobilization – 5x5sec holds
  • On Lower Days (1-2 rounds)
    • TKE Iso-hold – 10x5sec
  • Single leg RDL – x15ea
  • Hip Airplanes – x15ea
  • Bulgarian Split Squat – x15ea
  • Goblet Squat – x15

 

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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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