12 Sep Paul Oneid – Deload complete!

I am currently training for the RPS Autumn Apocalypse on Nov. 14, 2015 in Newark, NJ.   I’ll be competing at 220lbs with wraps and gunning for a +2000lbs total.

After training light Monday through Wednesday, I have laid relatively low.  Hip/ IT band feeling better everyday.  Funny how rest does that, eh!?!

Thursday – Rest

Had shockwave on my shin/ lateral calf, hamstring and knee capsule, then had ART on my glute.

Friday – More Rest

Had a deep tissue massage on my glute/ lateral quad/ hamstring and calf

Saturday – I trained?!

Bench – 225x6x3sets

Wide grip – 225x6x2sets

Inverted Row – 3×10

Front raise/ hammer curls/ Tricep ext on rings – 2x10each

I then did a rehab circuit of

• Clam shells 3x10ea
• Lateral leg raise 3x10ea
• Single leg glute bridge 3x10ea
• Bulgarian SS 3x10ea
• Single leg RDL 3x10ea
• Stir the pot 3x10ea

Hips felt great after this, but I went straight to the chiro to have my lateral quad, knee and calf worked on.

I am going to continue to get various treatments 2x per week and stay on top of my pains.  My volume is dropping significantly this block, but the weights do get heavier.  I need to be very diligent with my recovery, mobility and sleep in order to survive, but I am always open to making adjustments if they are needed.

Here goes everything!