14 May Paul Oneid – More Leg Volume!
I just finished a very hard weight loss phase of the off-season and lost about 25lbs. It’s time to get back to the barbell and build my total. Derek Wilcox will be handling my training and I will continue working with Tucker to ensure that I reverse diet correctly. My next meet will be at the end of November, raw with wraps at 220lbs.
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Wrapped up my first week of training with Wilcox and this session marked the beginning of week 2. Week 1 was tough, but really solid from a progress standpoint. I am improving in the areas we want me to improve on – learning the movements and being as explosive as I can be. 2 big take away for me are that I have no knee pain and I have no elbow pain. This is new for me, especially given my injury history and previous attempts to train with a higher volume. Now, when I say higher volume, you may shake your head and think, “Uh Paul, you did 3×10 and only 4 exercises.” Yup, you’re right, but all 30 reps of those 4 exercises was with a meaningful and challenging load. Take an opposite example where I ramp weights across 5 sets of 6 reps. Still 30 reps, but only the last 2 would be meaningful loads. I am accumulating a lot more fatigue training in the fashion I am now.
Not much to report on this session that was particularly exciting. I did the required work and I did my best to move the weights as fast as I could. The RPE for this session was supposed to be an 8-9 for the required reps. To be honest, I think I undershot it slightly, but not by much. At this point, there is no reason to push things. Slow and steady wins the race… who am I?! I did put my belt on today, but it didn’t fit because I am a fit chick now. I adjusted it for the last set of squats and wore it undone on the RDL as a kinaesthetic cue to brace hard. That is a personal favourite strategy to teach proper bracing mechanics on the main lifts.
- High Bar, Close Stance – 430x10x3sets
- RDL – 385x10x3sets
- Reverse Lunge – 175x10x3sets
- Bulgarian – 90x10x3sets
- Bottoms-Up Carry – 5 trips/arm
- McGill Big-3
- Sprinter Pose to RDL to Hip Airplane – 2x10ea
- Multi directional lunges – 2x10ea
- Tactical Frog with internal rotations – 2x10ea
- Goblet Squats – 3-5×10
- ShoulderRok – 4x10ea
- McGill T-Spine – 10reps
- Pushups – 3-5×10-15
- Band Pull Apart series – 2x10ea x5 positions
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