19 Feb Paul Oneid –> Off-Season Sq/DL deload

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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As I mentioned in my log from earlier this week, because I am not pushing my competition lifts, I use deload weeks to grease the groove.  Squat was a little shaky, as the low bar position took some getting used to after 11 weeks.  I stayed in heels because it has been feeling so good the last few weeks.  I am beginning to think it doesn’t make a huge difference, but I feel like the arch support of the heeled shoe does help my knee tracking.  Yes, that is a compensatory strategy, but if it is working for me and I am squatting pain free, I am going to roll with it.

Because things felt good on the squat, I did go a tad above the (self) prescribed loading for a single, so I dropped 3 singles off the top to compensate.  I felt snappy, I felt balanced and I felt in control.  Still some work to do, but today gave me a lot of confidence that my plan is working… meaning that I am maintaining strength during this period of lighter training.  Deadlift felt really solid.  After pulling on a stiff bar for 3 weeks, I really noticed the whip (even though it was only an Okie Bar).  I shortened my set-up and removed the pre-stretch and it allowed me to get my hips much closer to the bar.  Things are moving in the right direction.

Squat/ DL

1. Peterson step-ups – 5x10ea
2. Squat – 405x1x2sets, 455x1x2sets, 505×1 (this is still under 70%)
3. Deadlift – 405x1x8sets
4. Bulgarians – 4x10ea
5. GHR – 3×10
6. Single Arm Farmer Carry – 4x75ft/arm

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. Tactical frog with internal rotations – 2×10+10
3. Cossack Squat – 2x10ea
4. Bulgarians – 2x15ea
5. SL Sprinter pose to SL RDL to hip airplane – 1x10ea (This will be a new daily movement)

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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!

Latest posts by Paul Oneid (see all)

• A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
• Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats - March 1, 2019
• Paul Oneid –> Off-Season | A bit of everything - February 21, 2019