04 Dec Paul Oneid – Starting my off-season!
I competed November 24th, 2018 after a year break. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season. I’ll be looking to compete at some point in the summer, but haven’t decided when or where. In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.
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If you haven’t yet, check out my most recent articles:
A Coach’s Guide to Handling Multiple Lifters on Meet Day
Rethinking Progressive Overload: A strong spin on Escalating Density
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This session went really well. Â It’s funny – I was starting to think I got slower, but the reality is that it is tough to exert force when you’re in pain. Â I definitely haven’t slowed down. Â The goal for today was to work on stability in my squat with the tempo work and then reinforce the pattern with some CAT work. Â The plan is to increase the volume here before increasing the load. Â This strategy has been used by Jay Nera for years and with his suggestion, I have incorporated it. Â I followed that up with some stiff leg deadlifts, which felt good, but I overshot the RPE by a wee bit. Â Not a problem, but I need to temper my expectations this soon after a meet. Â Finished off with some rows and leg accessories. Â As the off-season unrolls, I will expand more on the big picture plan, but for now I am just happy to be back under a bar and rebuilding instead of rehabbing as I was in the habit of for the last 4 years.
Squat/ Stiff Legs
- High Bar 4211 tempo – 405x5x3sets
- High Bar CAT – 405x5x3sets
- Stiff Leg – 315×10, 365×10, 405×10 RPE 9 (wanted 1 top set @8)
- BB Rows – 4×6
- Bulgarian SS – 3x12ea
- GHR – 10,8,8
- SA KB Front Rack Stationary March – 4x16steps each
Warm-up
- Daily
- Walk – 10minutes
- McGill Big-3
- Full Body CARs
- Lower
- 90/90 Hip Transfers – 6ea way
- Multi directional lunges – 2x10ea
- Tactical Frog with internal rotations – 2x10ea
- Goblet Squats – 3-5×10

Paul Oneid

Latest posts by Paul Oneid (see all)
- A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
- Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats - March 1, 2019
- Paul Oneid –> Off-Season | A bit of everything - February 21, 2019
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