28 Mar Paul Oneid – One week at a time

[wa-wps]

 

I am transitioning into meet prep.  Next meet will be June 18, 2016.  Very excited to get back on the platform after almost a year and a half.  Training this week was simply building on last week.  I really feel like I am finding my groove and more so my confidence under the barbell.  Taking things slowly and being patient has really paid dividends this off-season.  A huge thanks to Brian and Scott for helping with that.  It is not a strong suit of mine.

Also, I got my first 2 nose bleeds of the training cycle.  I wish I was hardcore, but it’s just because of the weather being dry.  Sorry for the disappointment if you follow me on Instagram lol.

This week….

Sunday – Bench Accessory (on the road in Toronto)

* Goal to just do a little bit more than last week

1. Incline Bench – 255x5x5sets
2. Close Grip – 285x5x5sets
3. Dips – 110x10x4sets
4. Pullups – 3×8
5. Delts/ Triceps/Biceps – 3×20 each

Monday – Deadlift

*Goal to add in block pulls

1. Deadlift – 585x1x3sets
2. Block Pulls – 585x1x3sets
3. SLRDL – 4×8
4. Seal Row – 4×8
5. GHR – 3×10
6. Ab Wheel – 4×12

Well, meet prep has started! 585x1x3sets, followed by block pulls and paused deadlifts. Feeling much smoother than last week. #deadlift #sumodeadlift #nosebleed #wevegotableeder #rawdeadlift #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Mar 21, 2016 at 3:39pm PDT

Tuesday – REST

Wednesday – Squat/ Deadlift Accessory

*Using this as a rehab/ single leg day.

1. Goblet Squat – 6×10 including some warmups
2. Stiff Leg DL – 285x10x3sets
3. Walking lunges
4. Rows
5. SL Leg Curls
6. Stir the pot

The goblet squat has become a staple in my warm-ups and a main movement on my lower body accessory day. The loading of the kettlebell(s)/DB places a significant load on the midsection and forces the athlete to properly brace in order to maintain an upright posture. Doing the little things right makes a big difference in the long run. Thanks to the boys at @cfqueenstreet for their hospitality while I'm on the road. #squat #gobletsquats #prehab #rehab #abs #lowback ##powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Mar 25, 2016 at 5:17am PDT

 

Thursday – Bench

*Goal to add 1 rep per set from last week

1. Bench – 365x2x3sets
2. Slingshot – 405x2x3sets
3. Flies
4. McGill Pullups
5. Laterals
6. Paralette Pushups
7. Pressdowns
8. Curls
9. IYTW

I benched today. I did more this week than I did last week. 365x2x3sets, 405x2x3sets in the #slingshot. I feel good. Thanks for watching. Cameo by @jacque_osti #benchday #gofundme #rawbench #benchpress #teampovertybench #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Mar 23, 2016 at 4:11pm PDT

Friday – REST

Saturday – Squat

*Goal to do 1 rep per set more than last week

1. Squat – 555x2x3sets *these moved 10x better than last week
2. Front Squat – 405x2x3sets
3. Paused High Bar squat – 315x2x8sets on the minute
4. GHR – 2×10
5. Razor Curls – 2×10 (like a GHR, but you bend at the hip.  I had never done them before, but loved them.  I will video this week, because its a great variation)
6. Ab Wheel – 4×12
7. TKE – 100reps

Week 2 squats – 555x2x3sets, followed up with front squats and high bar paused squats. Weight feels good, just gaining confidence under the bar. #squat #rawsquat #squattherapy #nosetampon #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 Mar 26, 2016 at 9:22am PDT

 

Everything running very smoothly! Based on timing, I will push 1 more week, then deload.  Everything is on point and where it needs to be.

—————————————————————————————————————————-

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.  This is the beauty of 10/20/Life – It is a philosophy, NOT a cookie cutter program!