17 Oct Paul Oneid – Week 1 Fluff and Squats

Posted at 10:23h in Raw Powerlifting, Team Training Logs by
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I just competed on Oct 2, 2016.  I finished with a PR total of 1960lbs via an 805lbs squat, 430lbs bench and a 725lbs deadlift.  I’ll be taking the next 10-11 weeks to rebuild and work on some very glaring weaknesses in order to up my total again at the Arnold.  I have qualified now as a 220 and 242, but I have yet to decide which class I’ll be competing in. Byrd will be handling my training and Tucker will be working with me on my diet. My goal is to continue to get stronger, plain and simple.  Also, there will be lots of dog pictures.

Fluff and Buff day had a new flare to it with the close grip pin presses, which were humbling.  The squat day had a return of the SSB in full bi**h mode.  Safe to say that Byrd has me doing everything I suck at and I love it!  There are a lot of benefits to doing things you are bad at, namely it will improve your weak points, but my favorite is that I don’t need to go heavy in order to see the benefits.  I definitely know that I will be making significant improvements in my lifts this off-season.

Fluff and Buff 

  1. Close grip pin press – 5×5 RPE 5 *super humbling, especially with such a short ROM
  2. DB bench – 3×8
  3. DB OHP – 3×8
  4. Hammer Curls – 5×20
  5. Pressdowns – 5×20

Squat

  1. SSB – 4×6 RPE 6 *these felt really solid
  2. SSB Piston – 5×5 *these are being used to help me keep my knees out in the hole
  3. SL RDL – 4x8ea
  4. Bulgarian Split Squat – 3x10ea
  5. 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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