06 Jan Paul Oneid – Off Season | We made it to Calgary!
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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Well, we made it to Calgary! Â About 38hrs of driving, 5 days and almost 4000km travelled. Â I have one thing to say – Canada is enormous and largely empty. Â Being out of our routine was hard and being stuck in a car with anyone for that long is a challenge, but we made it and we are still married LOL. Â Our stuff doesn’t arrive for another 5-10 days, so we will be in a hotel until then, but NO MORE DRIVING!
We managed to train everyday while we were on the road, but my hips were definitely not happy. Â The squats were rough and quite shifty, but I’m taking it in stride. Â The bench also felt off because of my shoulders/ t-spine feeling super locked up. Â General advice – take your time warming up and prioritize some mobility work after training. Â Also, bodyweight lower body movements between upper body work is a must (think lunges, SL RDL, Cossack etc.). I think this helped a great deal for me.
Things are going to be pretty hectic over the next couple weeks, but I took the time off work, so that is a big load off my shoulders. Â We will be settling in and getting to know our new city and surroundings. Â This will be a great experience for both Pam and I. Â Training will happen, as it always does, but it definitely won’t be a priority for me.
Squat Deload
- Tempo Paused – 405x3x3sets
- CAT – 405x3x3sets
- Bulgarians – 4x12ea
- SL RDL – 4x12ea
- Peterson Step-up – 4x10ea
- SA KB Front Rack Carry /ss Ab Wheel with foam roller between knees – 4x50ft each + 12reps
Bench Assistance Deload
- Feet up – 275x5x4sets
- Spoto – 275x5x4sets
- Proprioceptive Pushups – 3×20
- Superset
- Reverse Pec Deck – 4×20
- Dips – 4×20
- DB Front Raise – 4×15
- Conditioning – 15min AMRAP
- Sled Push – 50ft
- Weighted Carry – 50ft
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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