
17 Dec Paul Oneid – Off-Season | Deadlift Progress
I competed in my first meet after a year break on November 24th, 2018. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season. I’ll be looking to compete at some point in the summer, but haven’t decided when or where. In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.
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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
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All I can say is that each week my deadlift is feeling stronger and positions are getting better. Â Last week I found that a wider stance with more toe flare really made me feel strongest, so I stuck with that on this day and the last set felt just as good as the first. Â The cambered bar squatting continues to feel solid as well. Â I am really liking doing them first. Â I’ll continue to add a little bit of volume each session to these until I get to 5x5sets, then I will rinse and repeat with 20lbs more. Â The conventional felt a tad heavier than it should have, but I did more on the 2 previous movements, so that is to be expected. Â More focus needs to be taken to pull my chest up and keeping it there as I transition above the knee. Â I need to break that poor position badly. Â Got a sick upper back pump after all the pulling.
Deadlift
- Paused Cambered Bar Squat – 405x3x5sets
- Sumo – 495x5x4sets (added a set from last week)
- 2′ deficit conventional – 455x5x3sets
- Pullups – 5×5
- DB Row – 4x12ea
- Facepulls – 4×25
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
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