20 Dec Paul Oneid – What’s next?

I recently competed at the EPC Open Challenge.  The meet was over on my second squat where I suffered a re-injury to my right quad.  Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Between now and then I will be focusing on first getting healthy and then working on some very glaring weaknesses in the bench and deadlift specifically.

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After the meet, I took about 2 days off and did very little besides a lot of thinking.  I thought about my decisions and my feelings about those decisions.  As soon as I finished writing my meet write-up, I had mentally moved onto the next goal – get healthy.  You can read my meet write-up here.  The next couple days I did some light biking with core and dynamic mobility work sprinkled in, in a circuit type format.  Very low intensity, but it got a lot of blood flow to the quad and it got my body moving again.

Training since then has been sans barbell and will continue to be until the new year, maybe longer depending on how I feel.  My warm-ups are very long, to the point they actually are the bulk of my training session some days, but that is what I need right now.  I am starting to feel and move much better already, so that is a good sign.  Focus of all the sessions is to move through exercises quickly on short rest intervals, feel the movement where I should and not try to “muscle” anything, and finally I have been keeping my reps above 10, usually in the 15-20 range.  Needless to say, I am in terrible shape lol.  No video cause it is boring AF.

Here is the pressing session I did yesterday:

• Warm-up (did 2 sets)
  • ShoulderRok – x40 wings in diff directions
  • Banded Shoulder mobilization x10ea
  • McGill T-spine PNF x10
  • Push-up+scap pushup x10
  • Supine scarecrow x10

1. Neurogrip pushups – 20/20/20/15, 75 total reps
2. Dips, w 50lbs DB – 15/15/15/15, 60 total reps
3. Superset
   1. Flies on rings – 20/20/20, 60 total reps
   2. Tricep ext on rings – 20/20/20, 60 total reps
   3. Supine shoulder ext. rotation – 33/33/34, 100 total reps
4. Deadbug – 4x10ea

Here is the pulling session I did today:

• Warm-up
  • scap-pushups x15
  • prone scap elevation/ depression w foam roller x15
  • I/Y/T/A/O x10ea
  • Band Dislocations x10

1. Pullups – 3reps EMOM for 10 minutes, 7 reps on last minute
2. Single Arm Hammer high row – 4x15ea
3. Chest supported t-bar Row – 4×15, drop set on last set
4. Superset
   1. Facepull – 3×20
   2. Straight arm pulldown – 3×20
   3. Low row with rope – 3×20
5. Pallof Press – 3x10reps+20sec hold

The base warm-up is the same each day

• 5 minutes cardio
• Supine Alternating hip lift x20
• Deadbug hip reset x6/side
  • These two movements are aimed to centre the pelvis laterally and anterior/posterior
• McGill Big 3 – 5x10sec each movement
• Single Leg Glute Bridge – 3x10sec iso hold per side
• Iso Deadbug – 30sec/ side
• Single Leg RDL Iso hold – 30sec/side

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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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