Paul Oneid – Okay Squatting

I am currently in a VERY long off-season.  Mentally and physically, I need a break.  I’ll have lots on the go the next few months business wise, not to mention that I will be getting married, so this is the perfect time to enjoy an off-season.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and leaving with a nice fat pay check – BET THAT!

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SI was feeling alright today, so decided to give ‘er a go on some squats.  I warmed up well and actually felt awesome on this day.  Still having the same problems with setting my feet, but on the Cambered bar work I tried some different things and figured out where I was making mistakes and consequently screwing up my squat.  I wasn’t nearly as shifty, but it definitely wasn’t my most crisp effort.  Next week I will be right on track.

Goal for today was to feel things out and if it felt good, I wanted to beat my previous triples.  I did that, for 2 sets.  It was fine, but I know I can be better.  Yes, I know my knees cave and its a bad habit.  It is made worse by my foot position.  It got fixed when I changed my foot position.  I will prove it to you next week, I swear.  It won’t happen again.  I feel guilty enough without you yelling at me.  I’M FINE!

Squat

  1. Squat – 5×3, 2 sets RPE 8 (second set was the video)
  2. Cambered bar Tempo work 4:2:1:1 – 5×5 RPE 6-7
  3. Bulgarians – 4×10
  4. GHR – 3×10
  5. Ab Wheel – 3×15

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30 total
  • Assisted box get ups x10-15ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • McGill Big-3
  • On Upper days (1-2 rounds)
    • Band dislocations – x20
    • Band Pull aparts – x20
    • Mace Swings – lots
    • Pushups with scap protraction – x15
    • T-Spine mobilization – 5x5sec holds
  • On Lower Days (1-2 rounds)
    • TKE Iso-hold – 10x5sec
  • Single leg RDL – x15ea
  • Hip Airplanes – x15ea
  • Bulgarian Split Squat – x15ea
  • Goblet Squat – x15

 

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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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