07 Nov Paul Oneid – Week 4 Fluff and Squat

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.

????Baby if you want meeee, you got to show me loooovveee????. I can't count, but these are moving well. 5×5 with 3 sets at 315 (3rd shown). Lockout game is moving UP! #bench #benchpress #pinpress #bodybuilding #powerlifter #powerlifting #rawpowerlifting #offseason #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Nov 4, 2016 at 3:22pm PDT

4×6 up to 440×6 top set on the SSB at RPE 6. Lots of progress here. #squat #squats #safetybar #powerlifter #powerlifting #rawpowerlifting #offseason #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Nov 6, 2016 at 9:52am PST

Back to the SSB this week and it felt really good.  Now that my knee is 100%, I am trying to be as aggressive as I can out of the bottom and accelerating through the whole ROM.  This week was big for me in that regard.  The Fluff and Buff day is going well and we added a bit of volume.  Feeling good and bodyweight is at 235lbs.

Fluff and Buff

1. Close Grip Pin Press – 5×5, 3 sets at 315 *As long as these stay at RPE 5, I am going to try and do more of the working sets with 315, but nothing heavier than that.
2. DB Press – 4×8
3. Pullups – 6×5 *supersetted them in with pressing
4. DB OHP – 4×8
5. Hammer Curls – 5×20
6. Pressdowns – 5×20

Squat

1. SSB – 4×6 up to 440×6 at RPE 6 (15lbs up from last)
2. SSB Piston squat – 5×5
3. SL RDL – 4×8
4. Bulgarians – 3×10
5. Ab Wheel – 3×15

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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