24 Oct Paul Oneid – Wk 2 Fluff and Squats

Posted at 07:55h in Raw Powerlifting, Team Training Logs by
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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.

Training is continuing to roll on and I am heading into a deload week next week.  I don’t understand how I used to go so long without deloading.  I used to hate them and now I look forward to them.  Especially right now, so far away from competition, I am really enjoying having less stress and less mental energy devoted to training.  I just show up, do my work and get out.  You don’t need to be running full speed all the time to make improvements.  It just took me a while to figure this out.

Everything this week was improved from last week.  I seem to be slowly regaining my conditioning under the barbell.  It usually takes me a few weeks to really feel comfortable with reps again, but there is NO RUSH and I am taking what the day gives me.  This week I had to front squat as opposed to SSB squat due to me forgetting my key to the gym, but the session was actually more challenging.  I haven’t front squatted in months and it felt like it.  Upper back positioning was horrendous, but at least my legs and midsection felt strong.  Tucker and I will be doing some changes to the diet with the deload coming up, then adding in some more food (YAY!).  So far, bodyweight has been stable since the meet at 234.8lbs on average.

Fluff and Buff

  1. Pin Press – 5×5 RPE 5 (315 top set)
  2. DB bench – 3×8
  3. DB OHP – 3×8
  4. Hammer curls – 5×20
  5. Pressdowns – 5×20

Squat

  1. Front Squat – 4×6 RPE 6 (385 top set)
  2. Front Piston squats – 5×5 RPE 5 *These seemed to be a punishment for forgetting my key.  OUCH!
  3. SL RDL – 4×8
  4. Bulgarian – 3×10
  5. Stir the pot – 150reps

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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