20 Dec Paul Oneid – Off-Season | Tempos, CATs, Stiffs and Bro-ing out
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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Continuing to work with the same weights and just adding volume on the squat. This was the peak of the volume, completing 8 sets of squatting in total. I was pretty unhappy with my positioning on the set I videoed, but the rest of the sets were much better. Bracing and staying tall into the hole were my focus on the tempo work. On the CAT squats, I was sitting back too far until the last rep of the video. I need to do a better job of feeling even foot pressure throughout the eccentric. I am getting better, but I wasn’t really happy with this day. Stiff legs continue to move well, again just adding 1 set at the same weight each week. I’ll continue this for 1-2 more weeks (after a deload) and then reset my top set.
I got the bench assistance day done at 6:30am because I had a lot of work to get done. Lucky for me the old guy who punched me doesn’t train at this gym. All in all a solid session and I am definitely improving on these two movements. I will likely work up to a top set of 8 after a deload and add volume that way instead of just peaking the loading for the same # of reps. Undecided as of now, but both are great ways to progress – either drop the volume and add weight before tapering up, or continue adding weight within the prescribed volume. I am pretty close to the top end for 8’s, so I am leaning towards option 1.
Squat
- Tempo High Bar Squat 4211 – 405x5x4sets
- CAT High Bar Squat – 405x5x4sets
- Stiff Leg DL – 405x8x3sets
- BB Row – 4×6
- SA Bulgarian w TKE bias – 3x12ea
- GHR – 3×8
Bench Assistance
- Feet Up – 285x8x4sets
- Spoto – 285x8x4sets
- Banded Floor Press – 4×12
- Superset
- Seated DB OHP (unsupported) – 3×12
- Lateral raise – 3×20
- Banded Pressdowns – 5×20
- Stir the Pot – 200reps
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

Paul Oneid

Latest posts by Paul Oneid (see all)
- A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
- Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats - March 1, 2019
- Paul Oneid –> Off-Season | A bit of everything - February 21, 2019
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