Paul Oneid – 10 weeks out


Next meet will be June 18, 2016.  So far I could not be happier with how training is going.  I am hitting all my numbers and am getting my confidence back under the bar.  I have had to make some adjustments to the plan, but overall things are moving in exactly the right direction.

Monday – Deadlift

  1. Sumo – 585x3x3sets
  2. Block Pull – 585x3x3sets
  3. SLDL – 305x10x3sets *moved these from Wednesday to give more time for my back to recover before squatting
  4. GHR/ Rows/ Abs

Tuesday – REST

Wednesday – Supplemental Lower body

*this day will be cut out as soon as I put wraps on

  1. Goblet squat
  2. SLRDL
  3. Walking lunges
  4. TKE
  5. Banded leg curl
  6. stir the pot

Thursday – Bench

  1. Bench – 365x4x3sets
  2. Slingshot – 405x4x3sets
  3. Flies/ pressdowns/ rear delts/ curls

Friday – REST

Saturday – Squats

*My knee has been giving me some trouble in terms of fatigue.  I opted to swap 1 set of squat and 1 set of front for pause squats.  All the squat work is at 80% relative to the lift being employed.

  1. Squat – 555x4x2sets *tried a third but was in pain
  2. Pause Squat – 505x4x2sets
  3. Front Squat – 405x4x2sets
  4. TKE Lunges/ razor curls/ ab wheel/ rows

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)
  • Pallof Press (I prefer this to the rolling plank because it lets me feel the twist in my hips and correct it)
  • TKE Iso-hold – 10x5secx 2-4sets
  • 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
    • Squat Hold – 2x:30s

I implement 10/20/Life a little bit differently than the other team members. I prefer to work off percentages, even in the off-season as I find it keeps me honest and gives me a specific goal for each training session.

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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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