Paul Oneid – Squats and Competition Plans

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.

 

[wa-wps]

 

Transitioning back into a more typical off-season style of training.  Still lots of variety, specialty bars etc. to address weak points as this offseason will be a very long one.  The goal remains the same – continue to get stronger and improve body composition.  I am sitting at 240lbs and feel really good.  On that note, I have decided on my next meet.  I have a long term goal in mind and in order to address a weak area, I have decided to compete in knee sleeves.  I will be competing in the EPC Season Finale up here in Montreal.  I have never done a meet in knee sleeves, so I am looking forward to seeing what I am capable of, you know, since the wraps squat the weight for me.  I also have not decided on a weight class.  The date of the meet is Dec 3, 2017.  I have a long time to make some really solid improvements.

Squat

Still figuring out stance width for the flat shoes. The set shown, I was a tad too wide.  For the last set, I narrowed it and it moved much better, with less hip sway.  My mobility is improving as well and depth is solid.  Working strength in the hole is going to be a big focus for me since I’ll be competing without wraps.

  1. Paused Squat – 5×5, 3sets RPE 7
  2. Piston Squat – 5×5 RPE 5
  3. Reverse lunges – 3x8ea
  4. Bulgarians – 3x8ea
  5. Accumulate 5 minutes Planks

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
The following two tabs change content below.

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!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below


Take 25% OFF
Your first purchase
Subscribe Now!