01 May Paul Oneid – Pause squats and near death

Posted at 21:26h in Raw Powerlifting, Team Training Logs by
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My first trip to the Arnold as a pro was less than stellar.  I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage.  Sometimes you just need to step out of the backyard.  For now, I am heading into a long off-season and will continue to work with Byrd and Tucker.  I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.  My next meet will be December, 2017 in knee sleeves.

 

[wa-wps]

 

The switch to a flat shoe has been the smartest thing I have for my training.  My lower body feels healthy and I feel like I am moving so much better now that I can feel the floor.  I think I resisted for so long because of an emotional attachment I had to the shoes.  I literally have never squatted in a Flt shoe consistently since I started lifting weights.  All I knew what Oly shoes.  As I had achieved a fair bit of success doing it, I thought “why change?”  The truth is I should have changed right after my surgery.  It probably would have shortened my recovery.  I am glad critical thought, and some influential words won over my only slightly stubborn mind (LOL).  I can’t wait to see how some heavy weights feel!

I did a variation of a front squat on this day that made me fear for my life.  First, I didn’t have a heel for the front squats, which I’ve never done, so depth was iffy, but the cambered bar was swinging like a leaf in the wind.  It was so frightening, even with only 315lbs.  My midsection was so lit up from bracing… and I couldn’t even hold my brace well as you see in the video.  Definitely a movement to keep in the rotation.  Thanks to Shane Church for the inspiration there!

Squat

  1. SSB Paused – 5×5, 3 sets RPE 7 (up 20lbs from last week and moved better)
  2. Cambered Front Squat – 5×5, RPE 5… it was a 5 in terms of load, higher in terms of stability.  I’ll likely adjust the weight down on these next time and move it better.
  3. Reverse lunges – 3x8ea
  4. Bulgarians – 3x8ea
  5. Planks – 5minutes (took 3 sets)

 

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30
  • Side lying clams – x20ea
  • Lateral leg raise – x20ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • Big 2 (bird dog/ mcgill situps)
  • TKE Iso-hold – 10x5s
  • On upper days
    • Band dislocations – 2×20
    • Band Pull aparts – 2×20
    • Mace Swings – lots
    • Pushups with scap protraction – 2×15
    • T-Spine mobilization – 2×5 holds
  • On Lower Days
    • Single leg RDL – 2x15ea
    • Hip Airplanes – 2x15ea
    • Bulgarian Split Squat – 2x15ea
    • Goblet Squat – 2×15
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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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