22 May Paul Oneid – “Paused” Squatting

I am currently in a VERY long off-season.  Mentally and physically, I needed a break and will have lots on the go the next few months business wise, not to mention that I will be getting married.  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 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.

 

[wa-wps]

 

A note on paused squats – they suck.  Thanks for reading! LOL JK, keep reading pls.

Yes, my pauses are short, but I was not programmed 2 second pauses or 3 second pauses, I was programmed “paused squats.”  I came to a complete stop and then accelerated up.  I am an explosive lifter.  I move weights fast.  Coming to any form of pause during the fastest portion of my lift is extremely challenging for me.  This take away the strongest portion of my lift.  This also means I get a better carry over from these types of movements than a slower, more grindy lifter would.  When programming pauses, be sure to take into consideration what type of lifter you’re working with and where they struggle.  It is great to make people struggle, or strain, when there is purpose behind it, but more often than not, even the slightest deviation away from their norm will be enough to make a big difference.  This all being said, could I have paused longer? Probably.  Byrd should have known I’m a smartass and can rationally justify whatever I want to. SUCK IT!  A progression to this would be a longer pause, then trying to work back up to the same loading, but I am going to petition NOT to do that.

Top set of 5×5 paused. I've had enough of these. I don't like them anymore. They're not invited to my birthday! #squat #squats #notfun #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on May 21, 2017 at 2:28pm PDT

For the record, the load here is the same as my best 4 without a pause from last off-season, so there’s that.

Squat

1. SSB Paused – 5×5, 3 sets RPE 7
2. Cambered Front Squat – 5×5 RPE 5
3. Reverse lunges – 3x8ea
4. Bulgarians – 3x8ea
5. Planks – 5 minutes (did it in two sets)

 

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