Paul Oneid – The most miserable DL variation of life!

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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

Before we get into the meat and ‘taters of my squat and pull session, I want to give an update on my dieting/ body comp.  I have to give it up to Tucker because the guy is awesome at what he does.  We have been working diligently since the second week of January and I am down about 12lbs (depending what you consider to be my starting weight).  He’s guided me through some bodybuilding training, which when done to his standard is fucking brutally hard, and my strength has not dropped off.  I am going to continue with this body composition focused training until May.  I am getting healthier by the week and I am getting that itch to get back to more traditional powerlifting training, which I was sorely missing.  Lots of great things coming up in 2018.

Recycled back to front squats and they went well.  I upped my benchmark by 20lbs, but was having issues with the bar rolling on my shoulders.  I am really hoping my front squat comes back around because I know when my front squat is moving up, my squat is skyrocketing.  With all the time away from fronts, I am pretty rusty.  After those, I moved onto the most miserable deadlift variation known to man – the “off the floor” paused DL.  My clients are very familiar with this movement and I believe that if you have trouble with back position, lifter’s wedge, or speed off the floor that this is the variation that will make the most drastic improvements.  The key is being diligent with your pauses and being consistent in the positions.  After every set I felt like my head was going to explode and I was barely at 60% of my best DL.  I also want to note that all my deadlift training right now is on a stiff bar, just to increase the difficulty and force myself to get my back position as dialled in as possible.

Squat/ DL

  1. Peterson step ups – 4x10ea, 2x5ea pistols
  2. Front Squats – 5’s up to 385 RPE 7.5 (up 20lbs)
  3. “off the floor” paused DL – 5’s up to 420 RPE 7 (first time with this pause, but 15lbs up from my pauses at the knee)
  4. Single Arm Bulgarians – 2x10ea, each hand (4 sets each leg total)
  5. KB Swings – 3×20
  6. Bottom up carry – 250ft/arm in total

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. SL Sprinter post to RDL to Hip Airplane – 1x10ea
  2. Bulgarians – 2x15ea
  3. Standing Sprinter pose to external rotations – x10ea
  4. Goblet Squat – 2×10
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 Carroll

Schedule A Consult Below


Take 25% OFF
Your first purchase
Subscribe Now!