21 Jul Paul Oneid – Deload week pt 2

[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.

Deload squat working on getting down with speed in the wraps and maintaining positions. Had the watchful eye of @meatloaf_and_beefcake to make sure I didn't get lazy with the light weights. Perfect practice makes perfect – 475x1x6sets. #squat #rawwithwraps #meatloafandbeefcake #frenchie #shortybull #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jul 16, 2016 at 8:16am PDT

Deload week continues.  Lots of focus on technique and maintaining positioning.

Bench Accessory

*light floor pressing then into some fluff and buff work for upper body

1. Floor Press – 275x5x5sets
2. Db overhead – 5×10
3. Feet up DB bench – 3×8
4. Flies – 5×10
5. Pressdowns – 10×10
6. 3 Kinds of curls – 3×10
7. Stir the Pot – 3×50

Squat

*Work on speed into the hole and hitting depth with submax weights

1. Squat – 475x1x6sets
2. SL GM – 3×8
3. Goblets – 3×10
4. Stir the pot – 3×50

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