Paul Oneid – Squatting in flats is weird

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]

At the suggestion of a few people, I have decided to try squatting in flats for the next little bit.  The main goal is to fix my balance issue with heavy weights, but it has had a few unforeseen benefits for me as well.  The first being that my depth is actually better.  Weird, I know.  Next, I can grip the floor better and engage my hips much better.  This has resulted in less knee wiggle.  This may be really beneficial long term, but that has yet to be seen.  Right now, all I can tell you is I am the most sore lol.  I don’t know if its going to be a permanent change just yet, but I am sticking with it for now.

Jumbo Day

  1. Squat – 6×3 RPE 5
  2. Sumo – 6×3 RPE 5
  3. DB Incline – 3×8
  4. Front Raise/ Lateral raise/ Incline external rotations – 3×15/15/25
  5. Pressdowns/ Hammer Curls – 3x20ea
  6. Preacher curls/ Single arm pressdown – 3x15each

Squat

  1. Leg extension/ Leg Curls – 3×20
  2. Walking lunges – 3x15steps each
  3. SSB – 2×5 RPE 7, 3×5 RPE 6
  4. Paused SSB – 3×5 RPE 6
  5. GHR – 3×10
  6. Single Leg RDL – 3x10ea
  7. Birddogs/ Mcgill crunch – lots

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

 

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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!
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