18 Aug Paul Oneid – 7 weeks out pt 1

[wa-wps]

 

I am currently prepping for an RPS meet in Kingston, Ontario on Oct 2. I am going to be competing at 242 raw with wraps. My training is in the capable hands of Jonathan Byrd and my diet is in the hands of Danny Vega. My body is feeling great and I am excited to step on the platform again after a bit of a lackluster meet in June.

Top set 385×2. Worked up to 405×2 off the two board after this. Bench is feeling on point for the first time ever. Shout to @jacque_osti for sticking around to spot me after his session. #bench #benchpress #pink #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Aug 16, 2016 at 3:59pm PDT

545×2/ 585×2/ 615x2x3sets (2nd shown). I have never moved weights this heavy this consistently. Still lots of work to do on my setup, but I'm beyond happy here. #deadlift #deadliftface #deadlifts #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Aug 17, 2016 at 3:52pm PDT

Momentum from last week carried right through to this week.  Bench is feeling locked in and I am learning how to “stay up” to the bar as opposed to loosing tightness.  Deadlift is coming along and I think the work I did last night was actually a PR of some kind, sumo or conventional, which is cool, especially so far out from the meet.  Taking things one session at a time.

Bench

*Work up to a top set at 85%, then work to a heavy double off 2 board at RPE 8.  Both top sets felt the best those weights have ever felt.

1. Bench – 345×2, 365×2, 385×2
2. 2 Board – 365×2, 385×2, 405×2
3. Dips – 4×10
4. Pressdowns – 100reps

Deadlift

*Work up to 3 top sets at 85%.  Usually my speed drops a lot over 585, but these reps today felt great and really consistent across all 3 sets.

1. Deadlift – up to 545×2, 585×2, 615x2x3sets
2. Dimmel deads – 4×10
3. DB Shrugs – 5×8
4. Facepulls – 3×25
5. Stir the pot – 3×50

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)
• TKE Iso-hold – 10x5s
• 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
• Goblet Squat – 2×15