14 Mar Paul Oneid – Deload Week

Training is transitioning into MEAT-PREP mode.  Next meet will be June 18, 2016.    Deload is done and prep starts next week!

Deload deadlifts – 405x1x8sets every minute on the minute. Hips were beat up so pulled conventional. These didn't feel terrible! #deadlift #rawdeadlift #deload #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Mar 7, 2016 at 3:33pm PST

Deload week coming to a close. High bar squat for 375x1x as many as it took to feel normal (I think 8-10?). I'll be cutting down to 1x per week squatting during my prep. I will continue to have a "Squat Assistance" day where the focus will be prehab, blood flow and unilateral work. I refuse to neglect the work that has allowed me to progress so quickly. #squat #deload #rawsquat #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #meetprep #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Mar 12, 2016 at 11:43am PST

Monday – Deadlift

1. Conventional – 405x1x8sets every minute on the minute
2. KB Swings
3. Ring rows
4. Swiss ball leg curls
5. TKE
6. SL RDL
7. Planks

Tuesday – REST

Wednesday – Squat

1. Goblet squat – 3×10
2. Leg press – 3×20
3. bulgarian split squat
4. SL RDL
5. Leg Curl
6. Good girl/ bad girl
7. Cable abs

Thursday – Bench

1. Bench – 225x5x3sets
2. DB Incline
3. band flies
4. 3 way shoulder raise
5. pressdowns
6. curls

Friday – REST

Saturday – Squat

1. High bar, paused – 375x1x8-10sets (I did singles until they felt nice and snappy)
2. Walking lunges
3. GHR
4. Band leg Curls
5. TKE
6. Swiss ball rollouts
7. Chest supported row

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. Weights are light and I am trying to get my work capacity up. This is the beauty of 10/20/Life – It is a philosophy, NOT a cookie cutter program!

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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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