
15 Sep Paul Oneid – 4 weeks out, 805 Squat
wa-wps]
I am currently prepping for an RPS meet in Kingston, Ontario on Oct 2. I am going to be competing at 242 raw with wraps. My training is in the capable hands of Jonathan Byrd and my diet is in the hands of Danny Vega. My body is feeling great and I am excited to step on the platform again after a bit of a lackluster meet in June.
I can confidently say that all of my goals are within reach for me on Oct. 2. Â My body is feeling healthy and I am in a really good head space. Â Last heavy session of meet prep was the squat. Â Until last week, what has been my ace lift has felt inconsistent and uncomfortable. Â Last week it all came together and I did what I needed to. Â This week, I showed both sides. Â My opener moved like something I could have done 5 with, then I slipped up with my second. Â There was too much wrap behind my knee and I lost my balance in the hole. Â I ended up dumping the bar over my head LOL. Â I am fine, just a stiff neck, but it was pretty dramatic. Â If you want to see that video, check my Instagram @pauloneid.
After the miss, I knew I had to take the weight again for my own confidence and I hit it 10 minutes later the way I should have the first time. Â Meet day, there can be no mistakes! Â The 805lbs was a 5lbs PR and to be able to do that after dumping the bar and not feeling my best tells me that after a taper it’ll move like butter.
4-5 more sessions before the meet. Â Openers this week, then some deload sessions next week and then resting meet week. Â I’ll be getting a couple treatment sessions with my Chiropractor Aaron Lynn to square away the normal pre meet issues (biceps mostly) and I will be ready to go. Â Maybe I will have him look at my neck too lol
Squat
Squat – Barx15, 145×10, 235×6, 325×3, 415×2, 505×1, add wraps 595×1, 685×1, 745×1, 805x miss, 805×1
*program called for a reverse band single at my third attempt, but after coming back to make the 805, I thought it smartest to end on a good note. Â And my neck was starting to tighten up. Â It will be there when I need it to be there.
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

Paul Oneid

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