09 Jul Paul Oneid – Deload Squats

I am currently in a VERY long off-season.  Mentally and physically, I need a break.  I’ll have lots on the go the next few months business wise, not to mention that I will be getting married, so this is the perfect time to enjoy an off-season.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.

 

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I am very excited for the next 12 weeks of training.  I haven’t worked with the squat bar for anything other than meet prep in over a year.  I am going to be rolling with the flat shoes as well, which has been a very seamless transition.  Everything is clicking on all cylinders.

You’ll notice in the video that it LOOKS like I have a butt wink.  I figured this was as good a time as any to spit some knowledge.  The first point I want to make is that I do not have butt wink.  I start my movement with a hip hinge in slight anterior pelvic tilt.  As I descend into the hole, my pelvis rotates slightly posterior into a neutral position.  I never go into a posterior pelvic tilt. This is a common occurrence in tightly wound, or explosive athletes.  Funny thing happens when the weights get heavier… this hip rotation disappears.  But why, Paul?!?!

My friend, it disappears because of TENSION!

Muscles hold tension.  Tight muscles hold LOTS of tension.  You need tight muscles if you want to lift heavy weights.  If the weight on the bar is not heavy enough to stretch the muscles into proper position, they maintain their shortened length.  If you’ve read my “How do YOU Move?” you know that the body will create movement and when the muscles don’t move properly, the movement comes from places it shouldn’t.  This is why the pelvis rotates.  When the weights are heavy enough to stretch the muscles, that force is stored as elastic energy within them and they are able to release it more explosively when initiating the concentric.  Like loading a spring.

How do we limit unwanted movement and allow the muscles to store more energy?  We BRACE!  An effective and strong brace allows transfer of force to the limbs.  Proximal stability promotes distal mobility.  We can never have too strong of a midsection.  Bracing is much easier when you have something to brace against.  It is very difficult to brace with 100% strength against 60% loads.  This is especially true if you’re very tightly wound.

Anywho, here is my training from today:

Squat

1. Squat – 5 singles at 200kg
2. a bunch more singles on squat, high bar and fronts with different shoes to get pics for the new book “Gift of Injury”. These were all <50%
3. GHR – 3×8
4. Single Arm Bulgarians – 3x12ea
5. Walking Lunges – 200 meters, no rest
6. Stir the Pot – 180reps

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