29 Jul Paul Oneid – Week 5.0

Posted at 11:09h in Raw Powerlifting, Team Training Logs by
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[wa-wps]

 

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.

10/20/pink on the bench with my dog @jydawe. Bench is by far the most frustrating lift for me but I'm making progress. This picture is an example of that. My sternum is tall, lats engaged, elbows well above bench height and my hips are loaded up. I may not have gone heavier this week than last but each build up set was 5lbs heavier and I did my top set from last week for 2 sets this week. #thelittlethings #smallvictories #prettyinpink #bench #benchpress #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

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This marks the last week of my short off-season.  2 more training sessions left, then a deload before starting a short meet prep for my meet Oct 2, 2016.  I feel like Byrd and I have made some really solid improvements in my technique and a few key weak points.  There have been some bumps in the road adjusting to Byrd’s style, but I couldn’t be happier.  I am healthy and feeling really strong.  Excited to see what the meet prep has in store.

Bench

*4×5, 2sets at RPE 7 and beat last week.

  1. Bench – 305/330/345/345×5… RPE on the last set was higher than I would have liked.  The heat really killed me
  2. 3 board press (5×3, RPE 8) – 345/365/385/405* RPE 9/ 375×3… Again, heat killed my and I ran out of gas HARD.
  3. Flies – 3×10
  4. Pressdowns – 5×20

Deadlift

*4×5, 2 sets at 7

  1. Deadlift – 475/500/535/535×5… RPE 7 and both sets heavier than last week.  These felt really strong
  2. Dimmel deadlift – 4×20
  3. DB Row – 5×10
  4. DB Shrugs – 3×20
  5. Ab Wheel – 3×12

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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