11 Oct 9 Weeks Out – Squats, Form Pulls and a Message
MEAT PREP TIME! I’ll be competing at the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque. I am still working with Jonathan Byrd as my coach and Tucker Loken-Dahle is still helping with my diet. This off-season was perhaps my most productive to date and I am looking forward to showcasing the improvements I have made.
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So, I spent 11hrs handling lifters at an RPS meet in Kingston, Ontario on Saturday and drove 2 hours each way. If you have ever handled multiple lifters, you know how draining this can be. Needless to say, I wasn’t full recovered heading into my Sunday training. Now, had this been off-season, I probably would have delayed my session a day, or gone in and taken what was there. I could have easily done this, as it is Thanksgiving weekend here in Canada and I wasn’t working Monday. Being that we are in meet prep, every rep and set counts. If I want to hit my goal, I need to take the necessary progressions to get there. I chose to use this as a test of my mental fortitude. Could I get the work done under less than ideal conditions? When I woke up in the morning, I gave myself no choice but to do so. This is the difference between off-season and meet prep mentality. Train for chaos.
The goal was this day was to keep the RPE at a 7 for the prescribed load. Now, if you watch the video, the RPE was an 8, probably a 9 on the last set. Do I care? Nope! Every set on this day was a PR triple. I did it on low sleep and poor recovery. This session provided me with a lot of confidence moving forward into the rest of prep. The only glaring technical deficiency I felt was that I couldn’t keep the bar in my hands. My shoulders were extremely tight from the drive and it showed. I will fix this heading into the deload next week.
As for the deadlifts, they moved ok. My left knee was a bit sore after squatting, so I babied the weight a bit off the floor. My focus here was on keeping my weight back and accelerate all the way through the lockout. If you have ever deadlifted after heavy squatting, you know how happy I was to see “Form Pulls” instead of “3×3 RPE 7” hahaha. Thanks coach Byrd!
Squat/ Deadlift
- Squat – 3×3 RPE 7 (actually was 8/8/9)
- Cambered Bar piston squats – 5×5 RPE 6 (I omitted these due to some knee pain. I will do them later on in the week.. or if my knee pain doesn’t get better, I will swap for some single leg work)
- Form Pulls – 6×1 RPE 5
- SL RDL – 3x8ea (make up for some lost volume)
- Suitcase Cary – 200ft/arm
The same warm-up was performed everyday:
- Hip circle – 200 steps
- Supine alternating hip hikes – x30 total
- Assisted box get ups x10-15ea
- Single leg glute bridge – x10ea
- Glute bridge iso hold – x:30s
- McGill Big-3
- On Upper days (1-2 rounds)
- Band dislocations – x20
- Band Pull aparts – x20
- Mace Swings – lots
- Pushups with scap protraction – x15
- T-Spine mobilization – 5x5sec holds
- On Lower Days (1-2 rounds)
- TKE Iso-hold – 10x5sec
- Single leg RDL – x15ea
- Hip Airplanes – x15ea
- Bulgarian Split Squat – x15ea
- Goblet Squat – x15
Paul Oneid
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