25 Apr Paul Oneid – 9 weeks out part 1

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Next meet will be June 18, 2016.  Training is going exactly according to plan.  My body is responding how I need it to and mentally I am overcoming a lot of roadblocks.  This was the last of volume building on the squat and deadlift before I start tapering.  Thank god the reps are done!

Sunday – Bench Accessory

*Goal to continue to increase by 10lbs per week.  Next week this becomes a technique/ density day.

1. Incline – 295x5x5sets
2. Close Grip – 315x5x5sets
3. Dips
4. Light arms and shoulder work

295x5x5sets incline, followed by 315x5x5sets close grip. Getting #swole for summertime. #bench #jacked #paleasfuck #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Apr 17, 2016 at 3:05pm PDT

Monday – REST

Tuesday – Deadlift

1. Deadlift – 585x4x2sets *cut one set.  My hips were feeling a bit off and it wasn’t worth risking it.
2. Block Pulls – 585x4x3sets
3. Stiff Leg deadlift – 315x10x3sets
4. GHR/ Rows/ Abs

Deadlift 585x4x2sets, Block pulls 585x4x3sets (2nd shown). Pulls from the floor felt off so cut them by a set and moved on. #deadlift #deadliftparty #sumodeadlift #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Apr 19, 2016 at 4:48pm PDT

 

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.