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.

  1. Incline – 295x5x5sets
  2. Close Grip – 315x5x5sets
  3. Dips
  4. Light arms and shoulder work

Monday – REST

Tuesday – Deadlift

  1. Deadlift – 585x4x2sets *cut one set.  My hips were feeling a bit off and it wasn’t worth risking it.
  2. Block Pulls – 585x4x3sets
  3. Stiff Leg deadlift – 315x10x3sets
  4. 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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