12 Jun Paul Oneid – 2 weeks out
[wa-wps]
Next meet will be June 19, 2016. I will be competing raw with wraps at 220lbs. All the heavy lifting is done and I am ready. Confidence is sky high and I am starting to feel the butterflies for the first time. There have been a lot of emotions this prep. This is my first meet in 16 months. This is only 6 months post knee surgery. I am so close to a 2000lbs total. I haven’t hit all of the numbers I wanted to during my prep. I have had to refocus my energy to the most important factor – I have put in the work and I am stronger than I was 16 months ago. I have a smart game plan and while 2000lbs may not be possible (unless I have the day of my dreams, lol), but I will be setting PRs across the board and I will walk away healthy. That is my ultimate goal… OH and another thing – I am going to have fun and smash some weights with my friends!
Deadlift – Worked up to last warm-up
*Since I haven’t pulled conventional in training, I took some advice from Byrd and pulled my last warm-up to practice setting up and pulling with some force. Everything felt good and dialed in.
- Deadlift – up to 585×1
- Bodyweight rows and bodyweight back extensions
Bench – Work up to an opener and take my third in the slingshot
*Never has my bench felt this dialed in!
- Bench – up to 415×1
- Blue Slingshot (softer than red) – 455×1
- DB benching, lat pulldowns, tricep pressdowns all light
Squat – Just some moderate work with low volume to move around. Not quite a deload, but not a hard session.
- Squat – 545x2x2sets, add 2m grippers lightly 545×2… all moved fast and easy
- Ring rows, bodyweight bulgarians
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)
- Pallof Press (I prefer this to the rolling plank because it lets me feel the twist in my hips and correct it)
- TKE Iso-hold – 10x5secx 2-4sets
- 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
- Squat Hold – 2x:30s
I implement 10/20/Life a little bit differently than the other team members. I prefer to work off percentages, even in the off-season as I find it keeps me honest and gives me a specific goal for each training session.
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