18 Mar Paul Oneid – Week 1 Sq/DL Assistance

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]

Squatting and deadlifting again?! Yup! 6×3 on competition squat and sumo deadlift is @life.of.mateas approved! Big things cookin' over here! #squat #deadlift #notslow #powerlifter #powerlifting #rawpowerlifting #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Mar 17, 2017 at 3:17pm PDT

I was a bit hesitant when Byrd asked me to squat twice a week.  Not only that, but he also asked me to go back to pulling sumo again.  I was worried about my knee and my hip asymmetry, but I  gave it a shot.  The weights are light, but it felt great.  Before anyone asks, NO! I am not going back to sumo, I will just be using it as a variation this off-season.  It was so awkward at first because I hadn’t used it in a year, but there was no pain.  I am looking forward to seeing the kind of progress I can make with this new approach.  We have some big things in the works.  Bodyweight is down to 239.2lbs, which is a tad quicker than I would have thought, but I am not hungry and my energy is great.  Things are going really well!

Sq/ DL Assistance

1. Squat – 160x3x6sets
2. Sumo – 160x3x6sets
3. Incline DB Press – 3×8
4. Hammer Curls – 3×20
5. Pressdowns – 3×20
6. Low trap activations – 3 sets
7. Pallof Press – 3×15-20

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