
08 Nov Paul Oneid – 3wks out | Last Bench and DL
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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If you haven’t yet, check out my most recent articles:
A Coach’s Guide to Handling Multiple Lifters on Meet Day
Rethinking Progressive Overload: A strong spin on Escalating Density
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This was the last heavy week of training before the meet. Â Next week will be openers on Squat and Bench, then some technique work on the Deadlift. Â The bench went very well. Plan was to hit my opener and then jump to a weight above my second and below my third. Â It went up and I am happy. Â Nothing much else to report. Â I am getting tighter and in much better position than I have been in the past, so it is just a matter of executing when it counts now.
On the deadlift, I was tired. Â Rarely do I pull my last heavy deadlift and take my last heavy squat within 3 days of each other, but my schedule got messed up and I had to get it done. Â My plan was a double, but I got two (sloppy) singles instead. Â This is above my opener and below my second. Â This was also the 5th training week in a row. Â Because of the schedule and when I started prep, I opted to taper my volume instead of deload. Â It’s worked out well and I got done what I needed to. Â The next two weeks will be completely technique and recovery oriented so I can come into the meet fresh and ready to have some fun!
Bench
- Bench – 395×1, 425×1
- Incline DB – 3×12
- Superset
- Paralette push-ups – 3×20
- Laterals – 3×20
- Pakulski Pressdowns – 3×20
Deadlift
- Deadlift – Up to 675x1x2sets
- Weighted Back Raise – 3×12
- CSR – 4×12
- Standing lat pulldown – 3×15
- Superset
- Straight arm PD – 2×15
- Scarecrow – 2×20
- Facepull – 2×25
Warm-Up
- Daily
- Walk – 10minutes
- McGill Big-3
- Full Body CARs
- Lower
- 90/90 Hip Transfers – 6ea way
- 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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