05 Jan Paul Oneid – Deadlift and rationale
I recently competed at the EPC Open Challenge. The meet was over on my second squat where I suffered a re-injury to my right quad. Due to personal and professional commitments, I have decided not to compete until Fall 2018. Between now and then I will be focusing on first getting healthy and then working on some very glaring weaknesses in the bench and deadlift specifically.
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This was an awesome session, plain and simple. I was breathing heavy, working hard and I was having fun, which is a big goal for this off-season. I wanted to provide an explanation for the choice of movements I used in the session because in isolation, it might look like I am doing some contrary things to what 10/20/Life advocates.
So, this day is a conventional deadlift focus and then continuing to build my back with the deficit stiff leg deadlifts. First thing you’ll notice is that the bend tension is barely meaningful and I am wearing straps. The bands serve 2 masters. I have been having issues in the last 2 meet preps accelerating the bar to lockout. I have used chains during that time, with mixed results, so I wanted to switch things up. More importantly, the bands prevent me from deviating the bar path laterally, which allows me to focus on pushing evenly through both feet. The straps do much of the same because the slight rotation caused by the over/under grip affects my balance right to left. Goal at all times is even through both feet and staying as centred as possible with the hips. Now, the stiff leg deadlifts done from a deficit are on the risky side, but I have found they provide a fantastic carry over for me in the past. I also possess the requisite core strength and hamstring ROM to achieve and maintain a neutral lumbar spine in the bottom position. If you do not, it is probably not a movement you should choose.
- Conventional vs. red bands – 5×5 RPE 5 across, 2 minutes rest
- Stiff Leg deficit deadlift – 4×10, RPE 5, 1 top set
- Weighted Chinups – 4×6
- Bent Over DB Rows – 4×10
- SA KB Swings – 3x10ea
- Facepulls – 5×20
- Goblet single leg stance – 4x(3x10sec/side)
- Daily hip rehab sequence
- 5 minutes cardio
- Supine Alternating hip lift x20
- Deadbug hip reset x6/side
- These two movements are aimed to centre the pelvis laterally and anterior/posterior
- McGill Big 3 – 5x10sec each movement
- Single Leg Glute Bridge – 3x10sec iso hold per side
- Iso Deadbug – 30sec/ side
- Single Leg RDL Iso hold – 30sec/side
- Bulgarian SS – 2x15ea
- Front loaded hip hinge with hip circle – 2×15
- Hip Airplane – 2x10ea
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