
14 Mar Paul Oneid – Deload Week
[wa-wps]
Training is transitioning into MEAT-PREP mode. Next meet will be June 18, 2016. Deload is done and prep starts next week!
Monday – Deadlift
- Conventional – 405x1x8sets every minute on the minute
- KB Swings
- Ring rows
- Swiss ball leg curls
- TKE
- SL RDL
- Planks
Tuesday – REST
Wednesday – Squat
- Goblet squat – 3×10
- Leg press – 3×20
- bulgarian split squat
- SL RDL
- Leg Curl
- Good girl/ bad girl
- Cable abs
Thursday – Bench
- Bench – 225x5x3sets
- DB Incline
- band flies
- 3 way shoulder raise
- pressdowns
- curls
Friday – REST
Saturday – Squat
- High bar, paused – 375x1x8-10sets (I did singles until they felt nice and snappy)
- Walking lunges
- GHR
- Band leg Curls
- TKE
- Swiss ball rollouts
- 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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