
12 Jan Paul Oneid – Sumo Deadlift and the MAN COLD
Due to personal and professional commitments, I have decided not to compete until Fall 2018. I am currently rehabbing a torn quad I suffered in my most recent meet and getting back into the groove of training. So far, I am having a lot of fun and feel like good things are coming.
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Let me tell you right off the bat that the MAN COLD is real! I will also tell you that if you have a spouse who is tough as nails, she won’t put up with you being a baby and you’re on your own, fella lol. I woke up Monday with a really bad head cold. It’s slowly improved and I have continued to train during it. I actually find training when I am sick helps me get over it quicker, especially if I keep the weights light and force myself to breathe through it. If it’s heavy, I stay away for fear of injury due to dehydration. It’s not pleasant during, but I always feel better afterwards.
First day trying out reps with sumo. I controlled the eccentric to try and find the “middle” and held tension at the bottom. Pretty darn centre if you ask me! These will be a work in progress, but I am happy with the work I did. Keeping it light until I am comfortable. Stiff Leg deficits are doing well. I got pretty winded from the man cold, but everything is moving well. I did take significantly longer on this day because of the cold, but I got the work done and waking up this morning I think I may done with it.
Deadlift
- Sumo – 315×5, 365×5, 405x3x3
- 2″ Deficit Stiff Legs – 4×10, up to 325 RPE6
- Weighted Chins – 4×6
- Bent Over DB Rows – 4×10
- In a circuit
- Facepulls – 5×20
- SA KB Swings – 3x10ea
- Goblet single leg stance – 4x(3x10sec/ea)
Warm-up
- Daily hip rehab sequence
- 5 minutes cardio
- Supine Alternating hip lift x20
- Deadbug hip reset x6/side
- These two movements are aimed to centre the pelvis laterally and anterior/posterior
- McGill Big 3 – 5x10sec each movement
- Single Leg Glute Bridge – 3x10sec iso hold per side
- Iso Deadbug – 30sec/ side
- Single Leg RDL Iso hold – 30sec/side
- Long stance Bulgarians – 2×15
- RDL with hip circle – 2×15
- hip airplane – 2×10
- TKE – 50 reps

Paul Oneid

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