02 Nov Paul Oneid – What’s conditioning?

I just competed on Oct 2, 2016.  I finished with a PR total of 1960lbs via an 805lbs squat, 430lbs bench and a 725lbs deadlift.  I’ll be taking the next 10-11 weeks to rebuild and work on some very glaring weaknesses in order to up my total again at the Arnold.  I have qualified now as a 220 and 242, but I have yet to decide which class I’ll be competing in. Byrd will be handling my training and Tucker will be working with me on my diet. My goal is to continue to get stronger, plain and simple.  Also, there will be lots of dog pictures.

When @tuckerloken tells you that you're free to have a cheat meal after two weeks… #sushi #tensushi #ottawasushi #cheatmeal #refeed #refuel #carbs #powerlifter #powerlifting #rawpowerlifting #offseason #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Oct 22, 2016 at 1:57pm PDT

My favorite form of conditioning is All-You-Can-Eat Sushi! Gets the heart rate up and the blood pumping if you do it right. LOL!  Just kidding, kinda.  I have had a lot of people ask me what I mean when I say  I do “conditioning”.  Well, aside from my 4 training sessions per week, I do 2-3 conditioning sessions.  The goal of these sessions is to move around and sweat.  I pick movements that take me through a larger ROM than typical lifting and I try to keep it fresh.

Through this work, I aim to increase my work capacity and improve my body composition.  Notice that I did not say lose weight?  Well, then why do conditioning?  The answer is simple – So I can eat more and so the food I eat is more likely to be used to build muscle and help me recover.  There are many studies that show that increased caloric consumption coupled with increased caloric expenditure leads to larger increases in lean body mass.  Add to this that I strategically pick movements that won’t make me sore and I feel that I have created a pretty awesome recipe to appease my desire to train more, all while allowing me to gain more from it.

Here are two examples of one of these sessions:

1. Running clock for 30 minutes, performed in a circuit:
   1. Wall ball x20
   2. Sled push x25m
   3. Battle ropes x50
   4. Med Ball side toss x10ea side
   5. Sled drag x25m
2. 5 rounds for time:
   1. Assault Bike x20cals
   2. Turkish Get-up x2ea @53lbs
   3. Single arm Swing x10ea

Sounds a lot like CrossFit eh? Well, kinda… except for the fact I NEVER RUSH.  I always perform the movement as intended and I do my best to not allow my heart rate to rise so high that I couldn’t carry a tough conversation.  No sprinting, no puking, no failed reps.  This allows me to keep the intensity to the point it doesn’t affect my training the next day.

This is what works for me and if I need a day off, I take one.  It’s tough, but it serves its purpose.

Can't let babe eat pizza alone! I'm such a supportive husband. #Repost @pamanstey with @repostapp ・・・ I wanted ???? so I had ???? #pizza #meatlovers #garlicdip #collonadepizza #nomnom #iusedtohaveabs #fat #crossfat #noskinnychampions #gains #eatdirtytraindirty #noguilt #ideserveabreak #flexibledieting #crossfit @pauloneid

A post shared by Paul Oneid (@pauloneid) on Aug 28, 2016 at 1:08pm 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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