26 Apr Paul Oneid – 9 weeks out Part 2

[wa-wps]

Next meet will be June 18, 2016.  Training is going perfectly and I am really excited to see how this translates into my taper.

So I PR'd my 5RM bench, then did it for 2 more sets. 365x5x3sets, followed by 405x5x3sets in the #slingshot. You could say things are getting pretty serious. Thanks to @jayneezy2100 for the spot and the arousing view #bench #benchpress #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 20, 2016 at 4:00pm PDT

Squat – 555x5x2sets. 1 rep per set more than last week. Love when a plan comes together. Thanks to @dtrebs for coming up to train w me today. #squats #rawsquat #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 23, 2016 at 1:29pm PDT

Bench

1. Bench – 365x5x3sets
2. Slingshot – 405x5x3sets
3. Flies/ Arms/ Pullups

Squat

1. Squat – 555x5x2sets
2. Paused Squat – 505x5x2sets *I wish I videoed how slow these were.  I am not religious, but I definitely saw god
3. Front Squats – Skipped.  I was too gassed and my knees were achy.  I performed the important work and I am healthy.  No harm done.
4. Bulgarians, Rows, GHR, Abs

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.