27 Apr Paul Oneid – 8 weeks out pt. 1

[wa-wps]

Next meet will be June 18, 2016. This is my last training week before a deload and it showed.  Due to timing, I had to go 3 training weeks between deloads.  After next week I will go to 2 training weeks between deloads.  The weights are getting heavier and I need the added recovery.  Things are moving in the right direction, with the exception of the deadlift, but that is an easy fix.

As you can see, my hips are off again. Today was rough, but I did more work with this weight than I've done in the past. It looked and felt horrible, but I got it done. 615x1x3sets from the floor, 615x1x3sets (final rep shown) from blocks. Deload next week. Moving forward. #deadlift #sumodeadlift #rawdeadlift #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 Apr 26, 2016 at 4:53pm PDT

Bench Accessory

*This day has translated from a volume building day, to a technique day.  It is about practicing the lift and then getting some blood flow

1. Bench, paused – 365x2x4sets
2. Close Grip, paused – 345x2x4sets
3. Pullups/ Shoulders/ Arms

Deadlifts 

*Starting to taper.  My plan was 3×2 from the floor and 2×2 from the blocks.  My hips are off again and I am having a lot of trouble keeping my wedge.  I get into position, then when I push, my left knee shoots in, my hips shoot back and I stiff leg the deadlift.  As you can see in the video, I have to be very slow off the ground and it kills my strength in the lift.  I am an explosive lifter and suck at moving slowly!  I know exactly what needs to happen to fix it and a deload next week is the first step.

1. Deadlift – 615x1x3sets
2. Block Pull – 615x1x3sets
3. Stiff Leg – 325x10x3sets
4. Rows/ Leg Curls/ Ab Wheel

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.