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!
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