06 Jun Paul Oneid – 3 weeks out
[wa-wps]
Next meet will be June 19, 2016. I will be competing at 220lbs raw with wraps. This will be my first meet and a year and a half and my first meet since I had knee surgery Dec 4, 2015.
Last week was a deload week and I was traveling, so I apologize for missing my log. It was status quo, and I came into this week feeling strong and healthy and it showed. Goal for this week was to hit a deadlift around where and opener would be or slightly heavier, a heavy double on the bench and a second attempt on the squat. I had to pull a couple audibles, but I am happy with where I am and how I am rolling into this meet. Time to rest up and keep the train rolling!
Deadlift
As has been the case this entire prep, anytime I venture 585 or above I cannot seem to stay in the middle of the barbell on my sumo. It has been this way since my surgery. I am at a loss for how to fix it and have tried everything from extensive warm-up and activation protocols, to chiro, massage, pre workout electro stim and tweaking my technique. Today, I could barely pull 585 sumo. For the last few weeks my fiancee Pam has been in my ear about how I should try conventional, but anyone who knows me knows I can be a tad stubborn. Well, today I listened to the little lady and it went great. I haven’t pulled conventional above 405 since last summer, but I guess all the stiff leg work I do paid off.
- Deadlift – up to 585 sumo, had a mental breakdown, switched to conventional 495, 585, 655 all smooth.
- KB Swings, Rows, band leg curls and abs
Bench
Miss the double, but got two singles out of it. I am ahead of previous meet preps and this is a good sign.
- Bench – 425x1x2sets
- Slingshot – 475x1x2sets
- Db bench, pullups, triceps, delts
Squat
Worked up to a slow, but smooth 775. First time I have done this in the gym, so I am happy, but I know I can move it better. Added some reverse bands to take a third attempt, but I used bands that were a tad too little tension and I miss grooved my rep. No harm done and I had great spotters. My goal at the meet will be a small PR and I know I will be good for it.
- Squat – up to 595,685,735,775 in wraps
- Reverse band – 825 miss
- Some rows and pulldowns and went home
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.
Paul Oneid
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