04 Dec Paul Oneid – Pre-Meet Taper

MEAT PREP TIME!  I’ll be competing at the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque.   This off-season was perhaps my most productive to date and I am looking forward to showcasing the improvements I have made.  1 weeks to go!

Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Get your Supplements HERE

Grab your INZER Gear HERE

So, schedule got a bit messed up to allow my quad to heal.  Instead of doing my last warm-up 2 weeks out and some light technique work 1 week out, I opted to split the difference and do 1 session with about 70% load on squat and pull 12 days out and I will be doing some light single leg and bodyweight work 5 days out to keep fresh.  Bench has followed the proper time frames.  I hit some floor presses to deload 8 days out and will do some light DB work and band work 4 days out just to keep the muscles working.  Given the situation with the quad, this worked perfectly for me.  I have gotten chiropractic treatment 2 times each week, along with a steady stream of self-prescribed rehab work, since it is my thing.

The quad is healed up nicely and I have zero pain during anything I do.  Bike, lunging, squatting were all pain free.  I did have some lateral hip tightness, but I have addressed that properly and can confidently say I will be ready to rock on December 10th.  If you take the time and address things properly, good things happen.  This pull was a fluke and even though I was doing everything I needed to, bad things can happen.  1in off with maximal loads can be a mile.  I am lucky it wasn’t worse.  If there is enough interest, maybe I will do an article about my rehab protocol after the meet is over.  For now, time to get this paper $$$$.

Bodyweight is exactly where it needs to be and I have started the water loading protocol as written in Brian Carroll’s Cutting Ebook.  I have used this many time before and have yet to miss weight, or even struggle to make it.  I am at 236lbs 1 week out.  Should be a piece of cake!

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

The following two tabs change content below.

• Bio
• Latest Posts

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!

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