09 May Paul Oneid – Deload pt 2

[wa-wps]

 

Next meet will be June 18, 2016.  Mind state has completely shifted as of this past week.  All business from here on out.  This next 2 weeks will make or break the training cycle.  I have worked my ass off to come back to a point where I am in a position to PR and I am not going to let anything get in the way of that.  Deload done.  Moving forward.  OH! Also, I got my Inzer double grippers in the mail today and they are badass.  Cannot wait to try them out this weekend.

These Inzer #doublegrippers are hefty! Almost a kilo lol. Putting them to the test next week. Can't wait! #gripperwraps #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #baconandbarbells #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on May 4, 2016 at 10:50am PDT

Squatting 405lbs is way easier than squatting 800lbs. In case you were wondering. Here is my last single of 405x1x10sets on the minute. #squat #squats #deload #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #baconandbarbells #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa

A post shared by Paul Oneid (@pauloneid) on May 7, 2016 at 10:36am PDT

 

Bench

1. Bench – 225x5x3sets
2. Close grip, feet up -225x5x2sets
3. Pullups/ pressdowns/ laterals/ rear delts and curls

Squat

1. Squat – 405x1x10sets on the minute
2. Walking lunges – 3x30steps
3. Band leg curls – 3×30
4. TKE – 3×30
5. Rows – 3×15

 

 

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)
• Pallof Press (I prefer this to the rolling plank because it lets me feel the twist in my hips and correct it)
• TKE Iso-hold – 10x5secx 2-4sets
• 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
• Squat Hold – 2x:30s

I implement 10/20/Life a little bit differently than the other team members. I prefer to work off percentages, even in the off-season as I find it keeps me honest and gives me a specific goal for each training session.