08 Aug Paul Oneid – Squats are fixed

I am at the tail end of a VERY long off-season.  Things have gone perfectly to plan.  A lot of weak links have been improved and I am feeling stronger than ever.  I am still working with Byrd for my training and Tucker for my diet. My next meet will be 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.

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If you’ve followed along, you’ll know my squat has looked a tad wonky.  Switching to flats and a walk-out hasn’t been seamless, but this week I figured it all out.  My stance was slightly too wide and my toes were pointed out too far.  I did this because I didn’t feel like I had the ankle mobility to keep them narrowed and straight ahead.  Turns out, with my feet straighter, I can engage my glutes much better, open my hips and sit into a way better position.  Because of that, my knees do not cave significantly anymore.  As you can see in the video, these moved even better that last week with more weight.  All good things!  Byrd wants to work up to a conservative off-season test in the next few weeks before we dial it back for meet prep.  Going to deload next week and then give some bigger weights a go, as long as things continue to feel good.

The goal on this day was to work up in the range of 85%, or RPE 8 for doubles.  Everything felt awesome.  I do need to do a better job of keeping my hips under me, and not letting them shoot back, but it actually improved with the sets.  Set 2 and 3 are show in the video, followed by some tempo cambered bar squats.  I used these to really engrain my squatting pattern and keeping my head pulled tall.

Squat

1. Squat – 5×2, 3 sets RPE 8
2. 4:2:1:1 Tempo Cambered Bar Squat – 4×5, RPE 6
3. GHR – 3×10
4. Bulgarians – 3×10
5. Ab Wheel – 3×15

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

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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!

Latest posts by Paul Oneid (see all)

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