16 Mar Paul Oneid – Travelling and Deload Bench

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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I had the opportunity to train at Elite Fitness and Personal Training in Niagara Falls, NY on the way down to Pittsburgh.  This is my annual trip down for the Pittsburgh Monster Meet hosted by Mike Barravecchio.  I have MC’d the last 2 years and I plan on making this trip next year for the final installment.  To me, the Monster Meet meet exemplifies all the positive aspects of the powerlifting community.  So many people choose this as their first meet, everyone is kind and welcoming and so much positivity the entire day.  I am so proud to be associated with this meet.

Adam Ferchen, the owner of Elite Fitness and a very strong lifter in his own right, was kind enough to open the gym doors to me on my drive down.  It was a great way to break up the drive and I got to train on some phenomenal competition spec equipment, which can’t always be done on the road.  I didn’t do anything special, just some deload bench.  Kept everything light, moved fast and got a pump for the road.  If you are living in the Niagara/ Buffalo area and are not training here, you are doing yourself a disservice.

Bench

1. Bench – 3×5 RPE 5
2. Buffalo Bar Bench – 3×8 RPE 5
3. Dips – Bodyweight for 3x(4×5+10sec hold)… I did 20 reps and held the top for 10seconds every 5th rep
4. Pec Deck – 3×20
5. Pressdowns – 5×20

 

Warm-up

1. Daily hip rehab sequence
   1. 5 minutes cardio
   2. Supine Alternating hip lift x20
   3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
   4. McGill Big 3 – 5x10sec each movement
   5. Single Leg Glute Bridge – 3x10sec iso hold per side
   6. Iso Deadbug – 30sec/ side
   7. Single Leg RDL Iso hold – 30sec/side
2. ShoulderRok xlots
3. Scap Pushups – x10
4. Band Pull Aparts – 4ways x20ea
5. Pushups – 2×15