20 Aug Paul Oneid – 15wks Out | Ramping up slowly
I have decided on a meet! November 24, 2018, I will be competing in the EPC Finals in Guelph, ON. This was the meet where I tore my quad in 2017. I have 2 goals:
- Get to the meet healthy
- Build momentum for the future
If there is a PR there, I will take it, but I am playing the long game from here on out.
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Here is some deadlifting and benching from this past week. Â I will be starting to ramp things up very slowly, as it has been a long time since I handled any significant loading. Â The deadlift is feeling good and strong. Â I am able to get into better position, but I am inconsistent with reps within a set. Â I am toying with the idea of doing clusters, as opposed to straight sets once the weight gets heavier. Â We will see how things progress and if I feel I would benefit from that, I will do it. Â My focus on my deadlift is always to lock in my wedge and keep as much of the load in my legs as I can. Â My back is stronger that it was, but I would be dumb not to play to my strength. Â I’ll continue to build my back strength with targeted weak point work.
On the bench, I am revisiting an old concept that I have used with success in the past with both myself and clients. Â I am simply escalating density of workload at one given weight. Â Basically, I am striving to do more reps with straight weight than with the slingshot each week. Â Ideally, I will keep the RPE at an 8, but this session I had no handoff and I was pressed for time, so I just plugged away. Â The goal was to surpass 15 total reps (my previous benchmark). Â I did the bare minimum to do that, called it a win and moved on. Â The reason I like this type of training is it provides an objective goal and even on a bad day, you can still add a rep to your benchmark and leave the gym feeling successful. Â Another win from the day was that even though the bar moved slow, it still moved. Â I am learning to push through the movement and grind against weight. Â This is totally new for me! Â I believe this to be due to all the bodybuilding work I have been doing, and will be keeping it in. Â This may look like a lot of accessory volume, but keep in mind it is light, focused on feeling the muscle and I take very short rests. The entirety of the accessory work does not exceed 30minutes.
Deadlift
- Deadlift – 5×5
- Paused 1″ deficit deadlift – 5×3
- BB Row – 4×8
- DB Row – 3×10
- Lat Pulldown – 6×12
- Low Row /ss Straight arm Pulldown /ss face pull – 3x15ea
Bench
- Bench – 17total reps
- Slingshot – 13total reps
- Seated DB OHP – 4×12
- Flies 3×12 /ss Hammer Curls 4×12 /ss DB Triceps ext 4×12 /ss DB Reverse Fly 3×20
Warm-Up
- Daily
- Bottoms-Up Carry – 5 trips/arm
- McGill Big-3
- Lower
- Sprinter Pose to RDL to Hip Airplane – 2x10ea
- Multi directional lunges – 2x10ea
- Tactical Frog with internal rotations – 2x10ea
- Goblet Squats – 3-5×10
- Upper
- ShoulderRok – 4x10ea
- McGill T-Spine – 10reps
- Pushups – 3-5×10-15
- Band Pull Apart series – 2x10ea x5 positions
Paul Oneid
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