10 Oct Paul Oneid – Post meet REST
[wa-wps]
I just competed on Oct 2, 2016. I finished with a PR total of 1960lbs via an 805lbs squat, 430lbs bench and a 725lbs deadlift. I’ll be taking the next 10-11 weeks to rebuild and work on some very glaring weaknesses in order to up my total again at the Arnold. I have qualified now as a 220 and 242, but I have yet to decide which class I’ll be competing in. My goal is to continue to get stronger, plain and simple. Also, there will be lots of dog pictures.
Since the meet, it has been mostly rest. I didn’t even go to the gym until Thursday. The focus this week has been to hydrate effectively, get my diet dialed back in and to get my body feeling good. Surprisingly, after a couple days of crippling soreness, I am feeling great! I am excited to get back to training and see what Byrd has planned for me.
Thursday
Did my entire warm-up protocol (below) for upper and lower body
Circuit 3x of:
- 10 goblet Squat
- 10 ring rows
- 10 SL RDL
- 10 pushups
- 50 stir the pot
Finished with 20 minutes of VERY LIGHT sled drags
Saturday
Did my entire warm-up protocol (below) for upper and lower body
Circuit 3x of:
- 10 goblet squat
- 5 pullups
- 10 deficit lunges per side
- 20 swiss bar pushups
- 10 hip airplanes
- 10ea IYTWL
Then I did 4x of:
- 10 landmine rotations each side
- 15 KB swings
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
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