15 Jan Paul Oneid – Weekend of Training

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  I am currently rehabbing a torn quad I suffered in my most recent meet and getting back into the groove of training.  So far, I am having a lot of fun and feel like good things are coming.

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Training this weekend wasn’t anything special to speak of.  I got the work done that needed to get done.  Didn’t really have much fire to it, but the work got done.  I benched at Pam’s crossfit gym on Saturday and then Squatted solo at Dynamo on Sunday.  My right hip and quad got a bit pissed off at me during the squats, but that was my fault for trying to force things along and wear my olympic shoes.  Just not ready for that yet and that is ok.  I won’t force it any longer.

You’ll notice that I am not doing the same movements as last week.  The reason being that I want to have more variety.  I chose movements that targeted my weak points and I applied the same rules – to move quickly and work RPE 6, or below.  I will rotating between these two different main days and just trying to push the number up each week as my fitness and strength improve.  On the squat, I’ll be going back to the flat shoe until everything is comfortable.  I tried to force the envelope and get more quad work by using a heeled shoe, but it actually was too much to handle and caused some discomfort.  No harm done, but I will listen to my body and not be an asshole.

Bench

1. Paused Bench – 5×5, RPE 6
2. Paused Slingshot – 4×6, RPE 6
3. Paused DB bench – 3×10
4. Incline Tate Press – 4×10
5. BW tricep extension – 5×20
6. Stir the pot – 300 reps

Squat

1. Cambered Bar, controlled eccentric – 4×5 RPE 6 (cut out a set)
2. High bar cambered, paused – 4×6 RPE 6
3. SL RDL – 4×10
4. Bulgarians – 4×10
5. 100lbs DBall Carry – 1 trips around the gym every 90sec. for 10 sets

Warm-up

1. Daily hip rehab sequence
   1. 5 minutes cardio
   2. Supine Alternating hip lift x20
   3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
   4. McGill Big 3 – 5x10sec each movement
   5. Single Leg Glute Bridge – 3x10sec iso hold per side
   6. Iso Deadbug – 30sec/ side
   7. Single Leg RDL Iso hold – 30sec/side
2. Bench
   1. KB Halos – 2x10ea
   2. Low Trap Work – a bunch
   3. Pushups – 2×20
3. Squat
   1. Multi-direction lunges x10ea
   2. TKE – 50reps
   3. Hip airplane – 2×10
   4. Goblet squat – 2×10 w band around knees

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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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