16 Oct Paul Oneid – 6wks Out | Deadlift Party
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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As you can see from the video, things are going fantastic. Â I did get a nose bleed, but before anyone starts yelling, “BRUHHHH that is so hardcore!” I get nosebleeds often when it’s dry out and I forget to put water in my CPAP… well, guess who forgot to put water in his CPAP? Â Yup, ME! Â I don’t have BP issues and in fact I find the nosebleeds super inconvenient.
That aside, this a volume PR on the deadlift and I don’t think this weight has ever moved this well for me. Â I am really stoked with my deadlift training and excited to keep the momentum going. Â My plan had actually called for 605, but I did some quick math and in order to hit the heavy days I want to closer to the meet, a small bump to 615 makes things more even and gradual. Â I did NOT expect the session to be this smooth. Â I was very much ready for a grinder.
Deadlift
- Deadlift – up to 615x2x5sets
- DB CSR – 5×10
- Standing lat Pulldown – 4×12
- Scarecrow /ss Straight Arm PD /ss Facepull – 3x15ea
- Foam Roller plank rollout – 3×15
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
Paul Oneid
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