17 Jul Paul Oneid – Squats

I am currently in a VERY long off-season.  Mentally and physically, I need a break.  I’ll have lots on the go the next few months business wise, not to mention that I will be getting married, so this is the perfect time to enjoy an off-season.  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.

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Today was a fun day in general.  Pam and I went stand up stand up paddle boarding and had a low key day in general.  I delayed my squats until later so we could enjoy the “sun” a little bit.  The weather has been awful, so I wanted to take advantage of whatever daylight we got.  Squatting did go well and but it also didn’t. I’ll explain….

As you can see in the video, I am pretty twisty.  I was having trouble setting my feet evenly.  I was also having trouble with the bar sliding/rolling down my back.  You can see my hands start to open up.  While I am not surprised with these issues, I got pretty frustrated, especially when my left SI started to get annoyed.  I haven’t walked out anything over 475lbs on the straight bar in about a year, so that will need some refining.  All in all a good day and I am right where I would have wanted to be.  I cut out the secondary squatting because of the pissed off SI.  I’ll be getting it looked at and hopefully be able to deadlift later on this week, but if not, I won’t push things.  It’s off season and I am not about to do something stupid and ruin all this great momentum I have built.

Squat

Goal – Work up to 3 moderate triples and get used to the straight bar again

1. Squat – 5×3, 3 sets RPE 7
2. Cambered bar slow eccentric – CUT IT
3. Modified Belt Squat – 4×12
4. Single Arm Bulgarians – 4×12
5. SL RDL – 3x8ea
6. Birddogs – Lots

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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