24 May Paul Oneid – 5 weeks out pt 2

[wa-wps]

 

Next meet will be June 18, 2016.  Training this week was pretty rough.  Bench is feeling good, but still struggling with upper back tightness on the squat.  Everyone has bad weeks and I am taking it in stride.  Big picture is that I am still in position to hit some PRs and I have one more heavy session on each lift to lock everything in.

405×2, 455×2 in slingshot. Getting work in. Moving forward. #bench #benchpress #slingshot #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #baconandbarbells #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on May 19, 2016 at 4:31pm PDT

750 for a single today. Disappointed with how it moved, but you know what? Tomorrow is a new day and I'm still in a good position to put up a decent squat. As you can see, I'm having trouble staying under the bar. I'll have one more heavy session in the mono in 2 weeks to tidy up my set up. This weight will be my opener. Thanks to @bradiebillions and @kadeweber2150 for pushing me today. 4 weeks out. #squat #rawsquats #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #baconandbarbells #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on May 21, 2016 at 6:35pm PDT

Bench

1. Bench – 405×1,2,1 * miss grooved the first set, crushed the second and then hit a really nice single on the last
2. Slingshot – 455x2x2sets
3. Light DB presses, rear delts, triceps

Squat

1. Squat – 750×1… Goal was a triple, but everything felt off.  Cut my losses and move on.
2. Bulgarians, rows, band hamstring curls

 

 

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.