26 Dec Paul Oneid – Arnold Prep wk 1

[wa-wps]

 

I am prepping for my first trip to the XPC Arnold. I will be competing at 242lbs and looking to build on my 1960lbs total. I’ve had a very productive off-season working with Byrd and he will continue to handle my training leading into the meet. Tucker has helped me put on a significant amount of muscle and I am by far the biggest and leanest I have ever been. I am very excited to put all my work on display and represent Team PRS on the big stage.

And now we dial it in. 3 top sets at 340×2 moved great, followed by top set of 365×5 on the 3 board. Thanks to @slockenload and @thelifeofpaulo68 for the help today. #bench #benchpress #powerlifter #powerlifting #rawpowerlifting #offseason #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Dec 19, 2016 at 3:59pm PST

Back in wraps. Brand new pair of double grippers, so babying the descent a tad. Great start to the training cycle – 3 top sets at 635×2. #squat #squats #rawwithwraps #brendasfitness #barnyardbarbellclub #powerlifter #powerlifting #rawpowerlifting #meetprep #xpcarnold #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Dec 24, 2016 at 10:23am PST

Everything this week was moderate and focused on dialing in technique for the prep.  Bench moved very well and the new set up feels fantastic.  Tons of leg drive and much better stability.  Squats moved very easily, but it will take some time to get used to the wider hand width.  It takes a lot more effort to stabilize my back, but hopefully the lessened elbow pain will help my bench.

Bench

1. Bench – 5×2, top sets 340x2x3sets
2. 3 Board – 3×5, up to 365×5
3. DB Bench – 3×8
4. Pressdowns – 100reps

Squat

1. Squat – 5×2, top sets 635x2x3sets
2. Front squats – 5×5 RPE 7, used the cambered bar for these and it is brutally hard.  Going to keep using it for fronts from now on.
3. SL RDL – 3×8
4. Split Squat – 3x12ea
5. Stir the pot – 150reps

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