15 Aug Paul Oneid – 8 weeks out part 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.

80% work for triples. Weights moving well! #bench #benchpress #powerlifter #powerlifting #rawpowerlifting #meetprep #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Aug 9, 2016 at 4:09pm PDT

585x3x2sets(2nd shown), 605×2 today on 4" block pulls. The blocks take a lot of my leg drive away so these were pretty rough. Great session today! #deadlift #booty #peachgang #blockpull #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 10, 2016 at 4:32pm PDT

Bench

*Hit 3 top sets at 80%

1. Bench – up to 315×3, 335×3, 355x3x3sets
2. Close grip RPE 7 – 5×5
3. Dips – 4×10
4. Pressdowns – 100reps

Deadlift 

* Work up to 3 top sets off blocks at RPE 8

1. 4″blocks – up to 565×3, 585x3x2sets, I realized here I was supposed to be doing doubles not triples so I went up and hit 605×2.
2. Form Pulls – 475x2x5sets
3. Shrugs – 5×8
4. Facepulls – 3×25

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