28 Sep Paul Oneid – 9weeks Out | Bench and Squat
I will be competing in the EPC Finals in Guelph, ON. This was the meet where I tore my quad in 2017. I have 2 goals:
- Get to the meet healthy
- Build momentum for the future
If there is a PR there, I will take it, but I am playing the long game from here on out.
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Rethinking Progressive Overload: A strong spin on Escalating Density
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Benching and squatting this week went well. Â Bench is a solid starting point and I am looking forward to seeing how I can progress it over the next few weeks. Â The squat was a grind. Â I got to the gym late because of work and didn’t have any desire to be there. Â This is an instant where you need to remind yourself of the goal. Â During meet prep, you do the work, or you don’t achieve the end goal – end of story. Â I got the work done and managed to do it well, but it was sloooooow. Â Check it off the list and move on.
Bench
- Bench – 345x3x5sets
- Shoulder saver – 345x5x3sets
- DB OHP – 3×10
- Superset
- Feet Elevated deficit pushup – 3×15
- DB Laterals – 3×20
- Pressdowns – 3×20
Squat
- High Bar – 505x5x5sets
- Box Step Ups – 3×10
- SL RDL – 4×10
- Lat Pulldown – 4×15
Warm-Up
- Daily
- Walk – 10minutes
- McGill Big-3
- Full Body CARs
- Lower
- 90/90 Hip Transfers – 6ea way
- Multi directional lunges – 2x10ea
- Tactical Frog with internal rotations – 2x10ea
- Goblet Squats – 3-5×10
- Upper
- ShoulderRok – 4x10ea
- McGill T-Spine – 10reps
- Pushups – 3-5×10-15
- Band Pull Apart series – 2x10ea x5 positions
Paul Oneid
Latest posts by Paul Oneid (see all)
- A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
- Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats - March 1, 2019
- Paul Oneid –> Off-Season | A bit of everything - February 21, 2019
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