13 Nov Paul Oneid – Week 4 Fluff and Squats

Posted at 20:53h in Raw Powerlifting, Team Training Logs by
0 Likes
[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. Byrd will be handling my training and Tucker will be working with me on my diet. My goal is to continue to get stronger, plain and simple.  Also, there will be lots of dog pictures.

This week was all over the place and training suffered.  I was able to keep the wheels moving forward, which is all I can ask, but I am a tad more beat up than I would have liked.  Trained Thurs/Fri/ Sat without any rest days in between due to Sunday travel.  In the future I will just push my week back instead of pushing it up.  Live and learn – It is the off-season and I need to be more lenient with my OCD schedule.  Fluff work is moving really well and the close grip pin presses are coming up.  Squats moved ok, but I felt the fatigue huge from the lack of recovery.  It will all come back after the deload and things will keep moving forward.

Fluff and Buff

  1. CG Pin press – 5×5, 4 sets at 315 RPE 5
  2. DB Feet up Bench – 4×8
  3. DB OHP – 5×10
  4. Flies – 5×10
  5. Pressdowns – 10×10
  6. 3 types of bicep curls – 10×10

Squat

  1. SSB – 4×5, 2 sets at 450 RPE 7
  2. SSB Piston – 5×8
  3. Goblet Squat – 5×10
  4. KB Swing – 3×8
  5. Swiss ball rollout – 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
The following two tabs change content below.
My Facebook profileMy Instagram profileMy YouTube channel

Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below


Take 25% OFF
Your first purchase
Subscribe Now!