25 Jul Paul Oneid – Week 4

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 lock some things in before I dial it back in prep for the Arnold 2017.

First top set 340×5. Did 345×5 after, but no video so it didn't happen. Much more disciplined this week with pauses and lockouts. Happy with where I am at at this point in the prep. #bench #benchpress #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Jul 19, 2016 at 4:16pm PDT

Top sets for today 515×5 and 525×5 (set shown). Much better after the deload week. Pretty exciting to see progress on a lift that has perpetually given me issues. #deadlift #deadlifts #sweatbox #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jul 20, 2016 at 4:23pm PDT

Training this week went really well.  My momentum after deload weeks in the past was tough to regain, but I felt like I hit the ground running.  Bench is starting to really come around and I felt like on my deadlifts I was able to stay on my heels much better.  It’s all a work in progress right now.

Bench

up to 4×5, 2 sets at 7

1. Bench – 305, 325, 340 at 7, 345 at 7
2. Close grip with 3s pause – 305x3x3sets
3. 185 bench AMRAP, because BYRD thought it would be funny – 37, 26
4. Pressdowns – 100reps
5. Ab Wheel – 3×10

Deadlift 

up to 4×5, 2 sets at 7

1. deadlift – 475, 495, 515 at 7, 525 at 7
2. Rows – 5×5
3. Shrugs – 5×5
4. Chins – 3×10
5. Facpulls – 3×20
6. Stir the pot – 3×50

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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