27 Oct Paul Oneid – Deload Bench and Pulls
[wa-wps]
I just competed on Oct 2, 2016. I finished with a PR total of 1960lbs via an 805lbs squat, 430lbs bench and a 725lbs deadlift. I’ll be taking the next 10-11 weeks to rebuild and work on some very glaring weaknesses in order to up my total again at the Arnold. I have qualified now as a 220 and 242, but I have yet to decide which class I’ll be competing in. Byrd will be handling my training and Tucker will be working with me on my diet. My goal is to continue to get stronger, plain and simple. Also, there will be lots of dog pictures.
Nothing special this week, just some deloading. I am trying my best to use this week to focus on technique and really locking things in. I am also focusing on my recovery, as my low back gets pretty fatigued at the end of the 2 weeks of training from using the SSB/Fronts and still getting used to conventional deadlifting. It will improve over time and I am not rushing things. Just following the plan.
Bench
- Bench – 50%x1x5sets
- Flies – 3×8
- Pressdowns – 100reps
Deadlift
- Deadlift – 365x1x5sets
- Swings – 3×8
- DB Row (paused) – 3×8
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
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
Sorry, the comment form is closed at this time.