16 Jan Paul Oneid – Off-Season | Front Squat and Bench Tech
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
Rethinking Progressive Overload: A strong spin on Escalating Density
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So, I will be the first person to say that I had been flying by the seat of my pants a little bit since the meet. Â I knew this move out west would throw a wrench in my plans, so I used my best judgement, kept things light, worked on weak points, but did not apply any real hard structure to things. Â I did this last year with my diet and it really took stress off me, so I employed it again. Â Now that we are here and things have settled somewhat, I wrote out a plan to bring me into meet prep shape for the summer. Â There are a couple meets I am eye-ing, but I am keeping my hand close to my chest for now.
The plan on the squat is that I am staying with the tempo work, but I am opting for front squats. Â These have been HUGE for me in the past! Â Front squats also limit the load I can use while my hip comes back around. Â These were extremely challenging today, so I know they’ll be good for me! Â Total squatting volume will consist only of the front squatting. Â This will be only 1x per week. Â My focus will be getting my hips functioning the way I need them to, so there will be more targeted accessory work. Â I am learning to back off in my old age! Â I also want to increase my benching frequency while my squat load is lower, so I have added in a third press into my week. Â Just low volume technique work for practice, nothing special. Â I will give a summary of each training day as they come up. Â This was an awesome session!
Squat/ Comp Bench
- 4211 Tempo Front Squat – 140x5x3sets (RPE 9 Ouch!)
- CAT Front Squat – 140x5x3sets (RPE 7)
- Competition Bench – 130x3x5sets (RPE 6)
- SSB Good Morning – 8x4sets up to 125×8 (RPE 8)
- DB Row – 120x10x4sets
- SA Farmer walk – 4xturf /ss TKE – 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
Paul Oneid
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