Paul Oneid – Steps forward on the Squat and Deadlift

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  The quad injury I sustained in my most recent meet is healing slowly, so to keep myself focused and motivated towards a goal, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  It’s a new challenge and so far I am having a lot of fun – which is important when taking such a long off-season.

Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Get your Captain Jacked Supplements HERE

Grab your INZER Gear, the best gear on the market HERE

This session was awesome!  I was unsure about how things would feel because my quads still had some DOMS from the bodybuilding session earlier in the week, but after warming up I was moving really well.  I opted to try front squats again (which had previously bothered my knee) and with a more controlled eccentric there was no discomfort… in fact there was no discomfort anywhere – knee, quad, or hip!  Things are moving in the right direction, but I am not letting myself get carried away.  I stuck to the plan.

The plan on this day is to hit one top set of 5 at RPE 7 on the squat and deadlift movement.  I will keep a rotation of 3-5 variations for each lift and just try to beat the numbers when I get back to them.  It will keep things fresh and should carry over well to the competition lifts.  Today was front squat and paused deadlift with the stiff bar.  I was really happy where my front squat ended up given the injury.

  1. Peterson Step-ups – 3x10ea
  2. Pistol Squats – 3x5ea
  3. Front Squats – 5’s up to top set RPE 7 (top 2 sets in video)
  4. Paused deadlift with stiff bar – 5’s up to top set RPE 7 (top 2 sets in the video)
  5. Deficit reverse lunge – 3x10ea
  6. GHR – 3×10
  7. Single Arm alternating KB hold, while in a hip hinge – 3×30 total
    1. Perform a hip hinge with KB in one hand, then pass the KB from one hand to the other while maintaining a tight brace.  No corse movement should be observed.  This was a fun variation!  This would fall into the “anti-rotation” category.

Warm-up

  1. Daily hip rehab sequence
    1. 5 minutes cardio
    2. Supine Alternating hip lift x20
    3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
    4. McGill Big 3 – 5x10sec each movement
    5. Single Leg Glute Bridge – 3x10sec iso hold per side
    6. Iso Deadbug – 30sec/ side
    7. Single Leg RDL Iso hold – 30sec/side
  2. Complex of lunge, elbow to instep, thoracic rotation, sprinter pose, SL RDL, hip airplane -x10 ea leg
  3. Tactical Frog with internal rotation – 2×10+10

 

The following two tabs change content below.

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!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!