Paul Oneid – Meow Squats and some Stiffies

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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Now that my quad is good to go, I will be adding some additional volume to my squat training.  I am going to accomplish this by introducing CAT Squats.  CAT stands for Compensatory Acceleration Training.  Essentially, it is high density speed work.  I first learned this approach from the homie Jay Nera when we started training together.  For me, CAT serves multiple masters.  It allows you to refine technique, improve work capacity (done on a clock) and improve rate of force development.  The load is light (60%), but we try to move it as fast as we can.  Another lifter who used this with a lot of success is Sam Byrd… I think that guy is an OK squatter.

After the squatting, I did some stiff leg deadlifts from the floor.  I want to make a note here about individual difference and the execution of a movement.  You will notice on these deadlifts that my knees are not locked, in fact, they are pretty bent for someone supposed to be doing a stiff leg deadlift.  The fact of the matter is that I have short arms.  For me to achieve a neutral lumbar spine, my knees need to be bent.  To get the most out of the movement, I make sure my shins stay vertical, but in order to perform it safely, I cannot achieve the same position as someone with longer arms.  There is no universal technique for all people.  Because of the way I perform this movement, the overload is actually less on the back and more on the glutes and hamstrings.

Squat/ DL

  1. CAT Squat with SSB – 355x5x5sets (done in 12 minutes)
  2. Stiff Leg DL – 5’s up to 495×5 (up 20#)
  3. Goblet Bulgarians – 4×15
  4. Double KB Swings – 3×20
    1. later on in the day I did 20 minutes of intervals on the Assault bike

 

Warm-up

  1. Daily hip rehab sequence
    1. 5 minutes cardio
    2. Supine Alternating hip lift x20
    3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
    4. McGill Big 3 – 5x10sec each movement
    5. Single Leg Glute Bridge – 3x10sec iso hold per side
    6. Iso Deadbug – 30sec/ side
    7. Single Leg RDL Iso hold – 30sec/side
  2. Goblet Squat – 4×15
  3. Cossack Squats – 2x8ea
  4. SL Sprinter Pose, to RDL, to Hip Airplane – x10
  5. Tactical Frog w internal rotation – 2×10+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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