05 Aug Paul Oneid – Deload is lyfe

[wa-wps]

I competed June 19, 2016 and had a sub-par performance. I left a lot of weight on the platform and I was left quite disappointed. I know I can be better and I will. I have reached out to Byrd to help with my training and Danny to dial in my diet. I plan on competing again on October 2, 2016 without a cut to lock some things in before I dial it back in prep for the Arnold 2017.

I lifted 425lbs fast 6 times today. It felt lovely. #deadlift #deload #speed #technique #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on Aug 3, 2016 at 4:34pm PDT

Well, it is safe to say that I look forward to my deload weeks now.  The safety bar and the conventional work has my back screaming by the end of the second week of training.  I also like that I can take a step back mentally and destress periodically.  I’m very excited to start prep next week.  As for the lifting so far this week, I really feel like my deadlift is coming along.  I am doing a much better job of finding my heels and driving through the lockout with my legs.  It will be interesting to see how this transfers over to the platform.

Bench

1. Bench -275x1x6sets
2. Flies – 3×10
3. Pressdowns – 4×10
4. Stir the pot – 3×50
5. I did some biceps here that weren’t programmed.  Sorry Byrd, but it’s summer and I had to look swole for my walk home.

Deadlift

1. Deadlift – 425x1x6sets… Really focused on loading my glutes and hamstrings and wedging with my upper back.  These felt really solid
2. Swings – 3×8
3. Pullups – 3×10
4. Ab Wheel – 3×12

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