23 Mar Paul Oneid – Week 2 Deadlifting

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.

Deadlift in those baby weights – 5×2 from a deficit, 4×2 paused. Pre-exhaust with a bunch of upper back work. I think I may be getting better. Maybe. #deadlift #deadlifts #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 Mar 22, 2017 at 3:39pm PDT

As you can see, the overall volume of the deadlifting is quick low, even with the lighter weights and low RPE.  A couple reasons for this.  The first is that I am deadlifting twice a week and the second is that I am still getting my conditioning back up.  It is always better to start low and build up, rather than jack up the volume right away and over do it.  I am really excited with where I am starting of this off-season.  The plan is exactly what is needed to attack my weaknesses.

Deadlift

*RPE 5-6

1. Assisted Pull-ups (I still can’t dead hang yet, due to my pec) – 3×12
2. Superset
   1. Inverted Swiss bar Row – 3xfail
   2. Facepulls – 3×15
3. Deadlift – 225x2x5sets
4. Paused Deadlift – 4×2 up to a top set 190×2
5. BB Row – 5×5
6. DB Chest supported Shrugs – 4×10**
7. Swiss ball rollouts – 3×50

**These are a great variation to train the traps for the deadlift, without irritating my neck/ traps.  I used to do a ton of heavy shrugs with bad form when I was younger, played football and have had several concussions (in the neighborhood of 5). Neck pain is something that comes on from time to time, but as long as I am smart, it doesn’t hinder my training and more importantly, my life.

High incline chest supported shrugs. Scapular elevation movements like standing shrug variations give me terrible neck pain and headaches. This movement is something I came up with out of necessity to train my traps for the deadlift, while avoiding the side effects of traditional trap training. The angle mimics the middle portion of the conventional pull perfectly. #shruglife #trapgame #prehab #rehab #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Mar 22, 2017 at 6:14pm PDT

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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