01 Aug Paul Oneid – Week 5.5

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.

There is squatting in this video. 460x5x2sets (2nd shown). Heavy than last week and moved better. Excited to start meet prep after deload week next week. Thanks for the company @bradiebillions #squat #safetysquat #meatloafandbeefcake #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @meatloaf_and_beefcake @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jul 30, 2016 at 8:52am PDT

The back end of the week was great.  My squat is really coming along nicely, even with A LOT of residual back soreness from the deadlift.  I know I have made the changes I wanted to.  Deload next week and then Byrd and I are going to start a shorter 8week prep for the Oct 2 meet.

Bench Accessory

1. Speed Bench – 245x2x3sets, 260x2x3sets, 275x2x4sets all with varying grips
2. Db OHP – 5×10
3. DB feet up bench – 3×10
4. Flies – 5×10
5. Curls – 10×10
6. Triceps – 10×10

Squat

*4×5, 2 sets at RPE 7

1. SSB – 395, 425, 460x5x2sets… Both top sets felt great.  Very happy with the improvements I have made with the SSB.
2. Piston Squat – 4×5 light
3. SL GM – 3×8
4. GHR – 3×10
5. TKE – 100reps

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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