25 Apr Paul Oneid – 9 weeks out part 1
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Next meet will be June 18, 2016. Training is going exactly according to plan. My body is responding how I need it to and mentally I am overcoming a lot of roadblocks. This was the last of volume building on the squat and deadlift before I start tapering. Thank god the reps are done!
Sunday – Bench Accessory
*Goal to continue to increase by 10lbs per week. Next week this becomes a technique/ density day.
- Incline – 295x5x5sets
- Close Grip – 315x5x5sets
- Dips
- Light arms and shoulder work
Monday – REST
Tuesday – Deadlift
- Deadlift – 585x4x2sets *cut one set. My hips were feeling a bit off and it wasn’t worth risking it.
- Block Pulls – 585x4x3sets
- Stiff Leg deadlift – 315x10x3sets
- GHR/ Rows/ Abs
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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Latest posts by Paul Oneid (see all)
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- Paul Oneid –> Off-Season | A bit of everything - February 21, 2019
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