11 Apr Paul Oneid – Deload Week

[wa-wps]

 

Next meet will be June 18, 2016.  Bodyweight is back up to ~236lbs on average.  I am eating a ton and feeling great.  Definitely the leanest I have ever been at this bodyweight.  Thanks Paltos!  This deload week was much needed, although a little hap hazard due to some travel.  Ready for the next 3 weeks, as they will be by far the hardest of the entire training cycle.  Time to rock and roll.

Monday – REST (Travel)

Tuesday – Deadlift/ Bench

1. Bench – 275x5x3sets
2. Close Grip – 245x5x2sets
3. Conventional Deadlift – 405x1x10sets
4. GHR – 3×5
5. Bodyweight Rows – 3×15
6. Ab Wheel – 3×15

Combined deload day. Was traveling this weekend so had to make due. Bench 275x5x3sets, close grip 245x5x2sets and then deadlift 405x1x10sets on the minute. Light accessories for some blood flow to finish up. #deload #socrossfit #CrossFitOpen2018 #bench #deadlift #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Apr 5, 2016 at 4:00pm PDT

Wednesday – REST

Thursday – Lower Accessory

1. Goblet Squat – 6×10
2. SL RDL – 3×12
3. Walking Lunges – 5x20steps
4. SB Leg Curl – 3×25
5. TKE – 3×33
6. Rows
7. SB Rollouts – 3×30

Besides parading my booty around like a $2 hussy, I actually trained yesterday. Deloading this week, so opted to omit stiff leg deads, but got in a lot of unilateral and prehab work. Goal of this day is to continue to work weak points and to maintain the gains I made during my rehab. #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Apr 8, 2016 at 4:05am PDT

Friday – REST

Saturday – Squat

1. Squat – 405x1x10sets on the minute
2. Front Squat – 275x5x2sets
3. GHR – 3×5
4. DB Row – 3×15
5. Bulgarian – 2x25ea

405x1x10 (10th set shown) every minute on the minute. Last session of my deload week. Hi @toqueluc! Good luck at regionals. #squat #deload #highbarsquat #emom #peachgang #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #captainjacked #teampump #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Apr 9, 2016 at 11:13am PDT

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.