06 Jun Paul Oneid – Squattin’
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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We have moved away from paused squats as the main movement in favour of some accommodated resistance. Typically, bands and chains are used to improve rate of force development. They accomplish this by forcing the lifter to accelerate the barbell against a load that increases in intensity throughout the range of motion. You may be asking, “Paul, you’re already fast, why do this?” Well, accommodating resistance also allows the lifter to acclimate to heavier loads. We just finished 2 training blocks where the loads were lighter and we will be transitioning towards heavier weights. By ramping up and using the chains, the heavier weights later on won’t come as such a shock to my body. I used this method a little bit during my off-season before my first 800lbs squat and it worked very well.
Because my off-season is long and I am not a fan of testing myself outside of a meet, Byrd and I are keeping everything around an RPE 7 and rotating movements in to attack my weak points. Once I have maximized a movement, we swap it. For example, in the 4 sessions of paused squats (over the course of 6 weeks), I increased my RPE 7 working weights by 65lbs. I couldn’t maintain an RPE 7 while increasing the load anymore, so we swapped out the movement. We also dropped the rep range to triples. We are still using the SSB as well, which is something I will speak on at some point, but hate that I love this bar. It feels awful, but it works well to strengthen my back and keep me upright in the squat.
Squatting against the chains on the SSB is something I have never done, so it definitely had a learning curve for me. The forward pitch is way more prominent at the top, so I really had to keep my lifters’ wedge and keep my head tall. The weight felt incredibly heavy at the top, but I was able to move it really well for my first time using this set up. Movement proficiency is the name of the game. You need to approach every rep like a max single and move them the same way every time. We are seeking mastery of movement. The better your technique is, the more room you have to increase the loading. I am looking forward to pushing the working sets up higher next week, now that I have learned the movement a bit.
Squat
- SSB Squat – 5×3, 3 sets at RPE 7
- Front Cambered bar paused – 5×5 RPE 6
- GHR – 3×10
- Walking Lunges – 3x10ea
- SL RDL – 3x10ea
- Bird Dogs – 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
Paul Oneid
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