21 Jun Paul Oneid – Deload Diaries

Posted at 16:43h in Raw Powerlifting, Team Training Logs by
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I am currently in a VERY long off-season.  Mentally and physically, I need a break.  I’ll have lots on the go the next few months business wise, not to mention that I will be getting married, so this is the perfect time to enjoy an off-season.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.

 

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First off, I want to wish a happy first anniversary to my chubby buddy, Beefcake.  A year ago today, I drove to Montreal and brought him home.  He has made our family whole and not a day goes by where he doesn’t make us laugh and smile.  Pam and I are thankful everyday to have him in our lives.  Look at that face!

Next, I gave a short squat and deadlift seminar at Pam’s CrossFit box, CrossFit 1855 this Sunday.  We had a group of 19 people and the energy was awesome.  We discussed movement mechanics, warm-ups, proper execution and touched briefly on accessory lifts and programming for both lifts.  I wish we had more time!  It was an awesome day and I look forward to doing more seminars in the near future.

Finally, this being a deload week, I don’t have any video, but I do have some info on what I have been doing.  In the 10/20/Life philosophy we deload every 3rd, or 4th week.  I have been doing the former, as prescribed by Byrd.  In the book, Brian advises to perform singles on the competition lift and then hitting accessories light.  He also speaks on using specialty bars, or movement variations to take some stress off the system.  Essentially, it is a week for technique refinement and recovery.

The changes I have made aren’t earth shattering.

  • I eliminated the deadlift on deload weeks and replaced it with Romanian DL for a 5×5 at RPE 5
    • Load the posterior chain without taxing the lower back heavily.
  • Benching with feet up for doubles at RPE 5
    • Again, save the low back
  • Opt for higher rep, bodybuilding movements using primarily bodyweight, or machines, and short rest periods.
    • Save my joints by using light weights and machines
    • Short rest periods to keep work output high
    • Tons of blood flow and time under tension to help build some muscle
  • Training sessions are shorter, around 45 minutes + warm-up/cool down
    • Get in and get out
  • Straight bar technique work on the squat
    • Using the SSB on training weeks, so I want to keep my technique sharp.
    • A bit of a preview, but my squat is going to be MUCH improved in the next meet

All that being said, my deload weeks are much more challenging than the 10/20/Life prescribed deloads from an effort perspective, but they respect the principles by saving my joints, decreased loading and placing an emphasis on recovery.  So far, so good.  My body feels fantastic and I am making improvements where I need to.  This is just one example of how 10/20/Life is not a template, or a cookie cutter program.  Make the principles work for you and your goals.

This is NOT something I would advise during a meet prep.  When the working weights go up, everything takes a backseat to recovery.  Once meet prep time comes, I will go back to a more traditional deload style.

Here is the overview of my two deload sessions so far this week:

Squat

  1. Competition Squat, beltless – 405x1x5sets EMOM
  2. Hack Squat, piston style – 3×12
  3. SL Leg Press – 3x15ea
  4. SL Leg Extensions, no rest – 5x10ea
  5. SL Leg Curl, no rest – 5x10ea
  6. Sissy Squat /ss Walking lunges, bodyweight – 3x15ea

Bench

  1. Feet Up – 5×2, RPE 5
  2. Incline DB Press – 3×10
  3. Peck Deck /ss Pushups – 3×10-15+20
  4. Pressdowns – 150reps

 

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30 total
  • Assisted box get ups x10-15ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • McGill Big-3
  • On Upper days (1-2 rounds)
    • Band dislocations – x20
    • Band Pull aparts – x20
    • Mace Swings – lots
    • Pushups with scap protraction – x15
    • T-Spine mobilization – 5x5sec holds
  • On Lower Days (1-2 rounds)
    • TKE Iso-hold – 10x5sec
  • Single leg RDL – x15ea
  • Hip Airplanes – x15ea
  • Bulgarian Split Squat – x15ea
  • Goblet Squat – x15
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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!
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