04 May Paul Oneid – Deloading pt 1

[wa-wps]

 

Next meet will be June 18, 2016.  I am just over 6 weeks out.  This deload week is much needed.  Due to timing I had to have a 3:1 training week twice in a row.  Until the meet it will be 2:1.  I am feeling very strong and healthy so far.  I take these deload weeks to really hammer my technique and to work on any movement imbalances I may have lingering from my surgery.  The recovery of the knee is finished, but training with it for so long created a lot of compensation issues.  It is improving, but it will take some time.

Deload deadlift day working on getting my quads involved and finding my start position again. Seems I had "lost" my pull until today. Thanks @jaffestrength for the help and cues. #deadlift #sumodeadlift #rawdeadlift #pullsumoeatbutt #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 3, 2016 at 7:28pm PDT

Bench Accessories

*Just focused on getting as tight as possible and initiating the press with leg drive.

1. Bench – 275x5x3sets
2. Close grip – 245x5x2sets
3. DB Floor press/ lat pulldowns/ delts and arms *did this in a big circuit.

Deadlift

*typically I do not work up past 60ish percent on deloads, but with the shift in my hips only becoming apparent at 70%, I wanted to do 1 single there to see if changes had been made.  Lucky for me, they had!

1. Deadlift – 500×1, 405x1x5-6sets
2. SL RDL/ Rows/ Swiss ball leg curls/ TKE’s

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.