Paul Oneid – Deconstructing my squat

I am in the thick of a long off-season.  My next meet will be at the end of November, raw with wraps at 220lbs.  For now, my focus remains on my professional endeavors, but I will continue to work diligently to improve as a lifter while enjoying a lower stress approach to training.

 

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The squat is still not feeling natural, which is fine, but as long as I can keep improving each week, I’m happy.  This day was a small win.  I got in the volume I wanted on the high bar and then some paused work low bar.  Since getting the orthotics, I have stayed in the heeled shoe.  Based on how this day felt, I am going to work in the flats next squat day.  Finding tension is still very hard, so we will see if the footwear change makes a difference.  You can see in the video that I still have a slight lateral shift on a few reps.  I will be deloading, so it will be the perfect time to implement the switch.

The goal on this day was to get some work in high bar in the RPE 7 range and then practice my positioning low bar.  The high bar felt good and the fact I was able to be in the mid 4’s beltless comfortably again is a great sign.  The low bar felt sloppy and foreign, but it’s the first time I have used it in a few weeks.  It’ll eventually start feeling natural again.  Just will take time and I am in no rush.

 

Squat

  1. High bar – 445x5x5sets (3min rest)
  2. Paused Comp Squat – 445x3x5sets (2min rest)
  3. Goblet Hindu Squats – 3×20
  4. Walking Lunges /ss GHR Hypers – 3x20steps +20 reps
  5. Stir the Pot – 200reps

 

Warm-up

  1. Daily
    1. Bottoms-Up Carry – 5 trips/arm
    2. McGill Big-3
  2. Lower
    1. Sprinter Pose to RDL to Hip Airplane – 2x10ea
    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 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!
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