Paul Oneid – Week 2 Squattin

My first trip to the Arnold as a pro was less than stellar. I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage. Sometimes you just need to step out of the backyard. For now, I am heading into a long off-season and will continue to work with Byrd and Tucker. I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.

 

[wa-wps]

 

Starting this week, for the next short while, at Tucker’s recommendation, we will be doing some pre-exhaust before the day’s main movement.  Nothing heavy, just get in some extra work and aid in the recomposition process.  If today is any indication, it should be a fun challenge!  The work I did before squatting gave me a great pump and really pushed my lungs.  It actually helped me dial in my technique a little better because the fatigue made me more aware of my positioning.

Squat

  1. Superset
    1. Single leg leg extension – 3×20
    2. Single leg leg curl – 3×20
  2. Walking Lunges – 3x15steps ea
  3. Squat – up to 465×5, 475×5, 425x5x3sets
  4. Wide Stance paused squat – 355x5x3sets
  5. GHR – 10,10,8
  6. SL RDL – 3×10
  7. Birddog and McGill Situp – 6x10sec/side each movement

 

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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