06 Apr Paul Oneid – Week 4 Wedgelifting

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.

Wedge harder than me bro! 5×2 deficits and a ton of upper back. #deadlift #deadlifts #deficits #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Apr 5, 2017 at 5:03pm PDT

The deficit deadlift is a fantastic tool for building your pull.  The problem with using them is that I see most is people trying to mimic their start position from the floor while using the deficit.  If you are wedging properly and building whole body tension prior to initiating the pull, you cannot drop your hips as low as you could from the floor.  You’ll lose tension in the hamstrings, end up quading the bar off the ground, shooting the hips back and dumping all that tension into your lower back.  If you can pull more or close to the same from a deficit, I assure you that your technique is sub-optimal.  The deficit deadlift is a tool to build the pull.  It does so by making the lift more challenging.  You’re stroking your ego and removing the benefit of the exercise by throwing technique out the door in favor of moving heavier loads.

Training on this day went well.  I really enjoy the ability to come into the gym and really have a singular focus for the day.  The weights aren’t “heavy,” but by focusing on moving them perfectly, it really raises the relative intensity of the day.  I got in a lot of work and was finished in good time.  I can tell my fitness is improving by how I’ve been able to shorten my rest periods.  I am starting to feel like myself again.  I also added another mat for the deficit work to increase the deficit to 2.25″.  Programming called for 2″ deficit, but our mats are .75.”  I opted in the first week of deficits to stay on the lower side because I had just competed and I was saving my back a bit.  The weights moved just as well with the extra distance.

Deadlift

1. Superset
   1. Lat Pulldown – 3×20
   2. Straight Arm Pulldown – 3×15
2. Superset
   1. Chest supported DB Row – 3xfail
   2. Facepulls – 3×15
3. Deficit deadlift – 5×2 RPE 6
4. Romanian DL – 3×15
5. SA DB Row – 3x10ea
6. Cable Scarecrows – 3×20
7. Birddogs/ Mcgill situps – 6x10sec each

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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