
22 Oct Paul Oneid – 6weeks Out | Squat and Bench Assistance
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
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This was a bit of a rough week of training. Â The weights went up and volume stayed up, as was planned, but I am starting to feel it. Â That being said, I am facing a bigger problem right now. Â The deadlift and bench are still going very well, but the squat… I am having a HUGE problem getting to “that place.” Â To be honest, I am squatting scared. Â It doesn’t feel natural as it used to and I am still dealing with instability in my right hip. Â So, what am I going to do? Â I am going to adapt and overcome.
- I am going to drop my heavy squatting to one top set and get the volume in with down work
- I am going to put my headphones in during my warm-ups and work on getting into the zone
- I am going to continue to do my corrective work diligently
You know what else I am going to do? Â Remind myself of my goals, as stated above – get to the meet healthy and build momentum for the future. Â Now, there are some other saving graces here as well. Â My best total at 220lbs is 1930lbs and when I did that, I only deadlifted 700lbs. Â Since then, I have deadlifted 25lbs more and have PR’d my deadlift work every week this prep. Â I don’t need to squat a PR to PR my total. Â There is no pressure on me to do so. Â On top of that, I have never competed walked out in wraps, nor have I competed in 2.5m wraps. Â Anything I do is a “PR.” Â So, I am going to stop being so hard on myself and focus on executing in training. Â The meet will take care of itself.
Next weekend, I will be at the SWIS Symposium and hanging with Brian and Stu. Â I will have to get in a big squat at some point, but other than that it will be learning and networking in Toronto. Â This week, I need to continue with my recovery work and walking. Â My new outlook will serve me well and I feel refreshed after the reality check. Â Here is what training this weekend looked like:
Squat
- Squat – up to last warmup 655×1 and opener 715×1
- SSB – 465x5x3sets
- TKE Bias Split Squat – 3x12ea
- GHR Back Raises – 3×12
- Lat Pulldown – 4×12
Bench Assistance
- 3sec Paused Bench – 345x2x3sets
- Close Grip – 315x5x3sets
- Ring Pushups – 4×10
- Dips – bw x20x3 sets (10sec pause at lockout every 5th rep)
- 3way shoulder raise – 3x12ea
- Pressdowns – 3×25
- Hammer Curls – 3×20
Warm-up
- Daily
- Walk – 10minutes
- McGill Big-3
- Full Body CARs
- Lower
- 90/90 Hip Transfers – 6ea way
- Multi directional lunges – 2x10ea
- Tactical Frog with internal rotations – 2x10ea
- Goblet Squats – 3-5×10
- Upper
- ShoulderRok – 4x10ea
- McGill T-Spine – 10reps
- Pushups – 3-5×10-15
- Band Pull Apart series – 2x10ea x5 positions

Paul Oneid

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