
14 Feb Paul Oneid – Training, PodCasts, Diet and MORE!
Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!
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Training has been going very well the last 3 weeks. Â I pushed the deload to week 4, as opposed to deloading on the 3rd week as I have been. Â The reason for this is that all the weights I am lifting are 60%, or lighter. Â I find when loads are lighter that I am ok to push to a 3:1 training to deload schedule. Â That said, even if I feel great next week I won’t push longer and I have a Podcast coming up to explain why. Â PLAN YOUR DELOADS PEOPLE!!! Â I cannot wait for this because I will be sitting down with “The Muscle Doc” Dr. Jordan Shallow to discuss deloading and other things training related.
Here are a couple videos from the top sets this past week:
**I actually almost died on the set of squats because the bar had so much whip to it! LOL. Â I won’t be squatting anything over 405 at Pam’s gym again, that is for certain.**
So, like I said above this was the last week before deload. Â I did 3 different squats variations, 3 different deadlift variations and 6 different pressing variations over the course of my 3 week microcycle. Â I will continue to rotate through these again next microcycle and just try to beat the top sets while staying in the RPE 7 range. Â This is a very simple and methodical approach, but as mentioned in earlier logs, my focus is on the diet and the bodybuilding work. Â My quad is feeling awesome and after the squat session this weekend, I feel I am out of the woods. Â Still need to get some stability back, but I am going to continue to push it a little bit week by week after the deload. Â We are now 11 weeks post tear (14 post the first initial tear).
On that note, Tucker and I made the first modification to the diet. Â I had been having some digestive issues with the higher fats, so we swapped some out for carbs. Â I typically don’t digest fats well and anything over 75g a day really bothers me. Â We tried to push this up closer to 100g for a few weeks, but I just couldn’t do it anymore. Â The goal with the higher fats was to increase insulin sensitivity, which I hope we did a good job of in the short time. Â Carbs are still moderate and I got blood work done before the shift, so we will see what that yields. Â So far, bodyweight is down 2-3lbs and I am feeling great. Â Sitting somewhere between 220lbs and 265lbs depending on the day. Â In all seriousness, I am keeping the end goal to myself for now. Â Tucker and I will share some results along the way.
This is what the two sessions above comprised of:
Bench
- Swiss Bar bench – 5’s up to 300×5 RPE 7
- Fat bar Strict Press – 8’s up to 185×8
- Feet elevated Neurogrip pushups – 5kgx15x3sets
- Bodyweight tricep extensions – 3×20
- Pressdowns – 4×25
- Deadbugs – lots
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
- ShoulderRok – lots
- Band Pullaparts – lots
- McGill T Spine – 10reps
- Handstands – 3x30sec holds
Squat/ Deadlift
- Peterson Step-up – 6×8, working up in height of box
- High Bar Squat – 5’s up to 455×5 RPE 7 *whip of the bar limited me.
- 3″ deficit deadlift – 5’s up to 455×5 RPE 7
- Front rack goblet Bulgarian – 4x8ea
- GHR – 3×10
- SA Farmer – 240ft/ arm total
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
- Tactical Frog with internal rotations – 2×10+10
- Multi-directional Lunge (4 ways) – 10reps per leg of each
- SL RDL – 2×10
- Hip Airplane – 2×10
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