04 Jul Paul Oneid – Week 1, part deux

I competed June 19, 2016 and had a sub-par performance. I left a lot of weight on the platform and I was left quite disappointed. I know I can be better and I will. I have reached out to Byrd to help with my training and Danny to dial in my diet. I plan on competing again on October 2, 2016 without a cut to dial some things in before I dial it back in prep for the Arnold 2017.

Safety squat bar (SSB) 4×6, top set at RPE 7 and an unknown weight. It felt miserable. Working on my weaknesses under the watchful eye of @onlythestrong275. #squat #safetysquat #ssb #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jul 2, 2016 at 9:12am PDT

Bench Accessory

*I need bigger muscles

1. Bench – 225×25,15,10
2. DB Standing Overhead – 5×10
3. Flies – 5×10
4. Alternate Curls – 3×10
5. Preacher Curls – 3×10
6. Cable Curls – 2×10/10/10
7. Pressdowns – 10×10

Squat

*Using SSB and Front squats for the majority of the first few weeks to get my back and midsection stronger

1. SSB – 4×6 up to 2 top sets at 7 – 365, 385, 405, 415 *The bar we have is heavier than 45lbs, but not sure how much, so I counted it as 45lbs for simplicity sake
2. SSB Piston – 5×8
3. Goblet – 5×10
4. Swings – 3×8
5. Stir the pot – a butt load

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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