
19 Mar Paul Oneid – Week 2 Squattin
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]
Starting this week, for the next short while, at Tucker’s recommendation, we will be doing some pre-exhaust before the day’s main movement. Nothing heavy, just get in some extra work and aid in the recomposition process. If today is any indication, it should be a fun challenge! The work I did before squatting gave me a great pump and really pushed my lungs. It actually helped me dial in my technique a little better because the fatigue made me more aware of my positioning.
Squat
- Superset
- Single leg leg extension – 3×20
- Single leg leg curl – 3×20
- Walking Lunges – 3x15steps ea
- Squat – up to 465×5, 475×5, 425x5x3sets
- Wide Stance paused squat – 355x5x3sets
- GHR – 10,10,8
- SL RDL – 3×10
- Birddog and McGill Situp – 6x10sec/side each movement
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

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
Sorry, the comment form is closed at this time.