Paul Oneid – 3wks Out | Last Heavy Squat

November 24, 2018, I will be competing in the EPC Finals in Guelph, ON. This was the meet where I tore my quad in 2017. I have 2 goals:

  • Get to the meet healthy
  • Build momentum for the future

 

If there is a PR there, I will take it, but I am playing the long game from here on out.

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If you haven’t yet, check out my most recent articles:

A Coach’s Guide to Handling Multiple Lifters on Meet Day

Rethinking Progressive Overload: A strong spin on Escalating Density

Exercise Spotlight – Pushups

 

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I honestly did not know what to think heading into this session.  I had to delay it 2 days due to some hip tightness, but I resolved it and decided when I woke up on Monday it was time to let it fly.  My previous heavy session was rough and the thought of adding about 20lbs to that was a bit daunting. The goal was to work up to a single between a second and a third attempt. I had been practicing visualizing my squats since that session and it paid off big time.  This was the BEST squats have felt all prep!  Things are lining up at the right time.  Old me would have finished this session and said, “Fuck it, we’re going 804lbs on the third.”  New me is saying, “That felt great.  I am on pace for a 3/3 day and positive momentum heading into the bench.”  Playing the long game is A LOT less stressful lemme tell ya!

 

Squat

  1. Squat – up to 672×1, 722×1, 760×1
  2. TKE Bias SA Split Squat – 3x15ea
  3. SL RDL – 3x15ea
  4. Lat Pulldown – 4×12

 

Warm-up

  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2. Lower
    1. 90/90 Hip Transfers – 6ea way
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
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Paul Oneid

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 is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in his hometown of Ottawa, Ontario, Canada. He trains out of the strongest gym in Canada, Dynamo Barbell Club. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. Look for Paul to push his numbers even higher as he aims for a +2000lbs total in his next meet.
Paul Oneid

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