
21 Nov Paul Oneid – Last heavy squat and deadlift
MEAT PREP TIME! I’ll be competing at the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque. This off-season was perhaps my most productive to date and I am looking forward to showcasing the improvements I have made. 3 weeks to go!
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The squat has been moving very well. The switch to flats and a slightly lower bar position have made a world of difference. I came into this session knowing I was due for something big. Everything went according to plan and felt solid until the last single. On the way up, you can see me shift slightly near the top. I felt a twinge in my right quad, which scared the shit out of me. I finished the lift, racked it and evaluated where I was pain wise. To be honest, it wasn’t as bad as I thought during the lift. It felt more like a charley horse than anything, but I cut the session there. I opted not to deadlift and risk making things worse.
As I sit here 2 days later, I am confident I will be just fine. It is a strain, there is no bruising, I can walk, I have full ROM and last night I was riding the bike with 2/10 discomfort. I have a solid team rehab team in my corner and I am going to do everything right in that regard (it’s kinda my wheelhouse). These things happen when you’re pushing limits and I am glad that the crew I had with me did not let me try and keep training. That probably made the difference between competing and not competing. On the bright side, the top set moved really well and I don’t have any heavy work planned until meet day.
The plan on this day was to work up to a second attempt and then a third with reverse bands on the squat. Then I was going to work up to a deadlift in the 700 range. I find I do not need to pull heavy in training to pull well on meet day. I just need to pull with good speed and technique. I cut the session after the single at 716lbs and did some core while the guys finished up. Not the day I wanted, but putting things into perspective, I will be just fine.
Squat and Deadlift
- Squat (in the video) – last warm-up 628×1, opener 672×1, planned second 716×1, planned 3rd 744 w reverse red x OMIT
- Deadlift – OMIT
- Birddogs and McGill Crunch – 10x10sec/ side each
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

Paul Oneid

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