23 Apr 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.
- Paused Squat – 5×5, 3sets RPE 7
- Piston Squat – 5×5 RPE 5
- Reverse lunges – 3x8ea
- Bulgarians – 3x8ea
- 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
Paul Oneid
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