13 Apr Paul Oneid – Week 5 Beltless Pullin’

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.

Deadlifts have been feeling pretty solid.  I am enjoying the weekly alternating work between pulling from a deficit and pulling from the floor.  Coupled with the upper back work, I definitely think we are on the right track when it comes to attacking my weaknesses.  I am also really enjoying the paused deads.  The position work is exactly what I need.  My technique breaks right in the transition between pushing through the floor and engaging my glutes to lockout.  Getting my back stronger in this position will definitely carry over well.  I have been utilizing paused work a lot with my clients and it is paying big dividends on their deadlifts.  This is the first time using them consistently in my own training, so I am excited to see it carry over to my lifts as well.

5×2 deadlift followed by 4×2 paused at the knee. Last session of the pre-exhaust ish. #deadlift #deadlifts #deadliftface #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 12, 2017 at 5:01pm PDT

Deadlift

1. Superset – Lat pulldown 3×20, Straight Arm pulldown – 3×15
2. Superset – Chest supported row – 3×15, Facepulls – 3×15
3. Deadlift – 5×2 RPE 7, dropped weight for last 2 sets to maintain RPE
4. Paused Deadlift – 4×2 RPE 7
5. DB Row – 3x10ea
6. Superset – Cable Scare crows 3×20, DB Upper Back Swings – 3×25

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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