26 Jul Paul Oneid – Week 4.5

[wa-wps]

 

I competed June 19, 2016 and had a sub-par performance. I left a lot of weight on the platform and I was left quite disappointed. I know I can be better and I will. I have reached out to Byrd to help with my training and Danny to dial in my diet. I plan on competing again on October 2, 2016 without a cut to lock some things in before I dial it back in prep for the Arnold 2017.

2 top sets at 455×5 (second set shown). Weights are moving well! #squat #safetysquat #ssb #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jul 23, 2016 at 7:51am PDT

The second half of the week went just as well as the first. I am making small improvements where I need them.  I asked Byrd when we started if we could stay away from the straight bar for a while in favor of the SSB.  My reasoning was that if I am going to pull conventional, my back needs to be way stronger.  What I didn’t realize was that the SSB is lighting up my hamstrings glutes and adductors as well.  Definitely a bar I have not used enough of in the past.  I know it will make a big impact when I get back into competition squatting.  Bodyweight is holding around 232-234lbs.

Bench

1. Bench – 225×30/20… 30 is a PR I think
2. Db standing OHP – 5×10
3. DB feet up bench – 3×10
4. flies – 5×10
5. Biceps – 10×10
6. Triceps – 10×10

Squat

*work up to 4×5, 2 top sets at RPE 7

1. SSB – 395, 415, 455x5x2sets… I miss grooved a rep on the first set which made it feel harder than it should.  Regrouped and hit the second set right on.
2. SSB Paused – 375x3x5sets
3. Goblet Squat – 5×10
4. KB Swings – 3×8
5. Stir the pot – 3×50

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