Paul Oneid – Week 2, 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.

The second half of this week’s training went according to plan.  Stayed true to my RPE on the squat and really focused on my execution on the speed bench.  If you’ve read my log before, you know I love to train A LOT.  Training 4 days per week has been an adjustment, but it has allowed me to devote time to other things that will help me improve as a lifter.  I am still in the gym on my off days working on my body.  I do pre-hab on my hips, knees and shoulders and at least 2x per week some very low intensity conditioning like walking with a light sled, farmers, airdyne, or any combination of things to keep my heart rate up and blood flowing.  I feel as though I let my GPP fall too low during my last prep and it severely impacted my recovery.  I wont let that happen again.

*I want to make a note here and say that when I say conditioning, I use the term very loosely.  My main goal is to get bigger, stronger and increase my total.  These “conditioning” sessions do not tax me from a muscular standpoint and my heart rate is never elevated to a point where I could not carry on a conversation.  The goal is blood flow and doing things to help me recover faster from training.

Bench Accessory

  1. Speed Bench (10×2 between 245-275, 3 grips) – 4×2@245, 3×2@260, 3×2@275
  2. Db Standing Press – 5×10
  3. DB feet up bench – 3×8 light
  4. Cable Flies – 5×10
  5. Pressdowns – 10×10
  6. Curls – 3 movements, 3x10each
  7. Dead Bug – 3x20total


*Goal to beat last week.  I increased by 15lbs from last week and the reps felt really crisp.  I am learning the SSB after not using it for about 2 years consistently.

  1. SSB (4×6, 2sets @7) – 385/405/430 (+5) @7/ 440(+15) @7
  2. Front Squat (5×5@6) – 225/275/295/315/335@6
  3. Single Leg GM – 3×8
  4. GHR – 3×10
  5. Plank on rings with a reach – 3×20

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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