27 Oct Paul Oneid – Back on the grind, per se 10.27.2015
I recently withdrew from a meet in November due to a facet sprain in my L3-L4, which caused a whole host of hip issues and IT band syndrome. I am currently starting a short off-season cycle followed by a meet prep leading into the XPC Finals at the Arnold Classic. I will be competing at 220lbs with wraps and I will be chasing a 2050 total. Brian is helping me with my programming leading into the meet. I am also working with Scott Paltos on my diet. I am excited to see what my body can do when it is moving properly, pain free and yoked AF!
Goal for the first week back was to move perfectly and begin to introduce some volume back. I kept all the weights light and the accessory lifts >10reps. Rehab was done 2-3x a day, as was the McGill Big 3.
Monday – Floor Press
Floor press – worked up to 315x4x4sets @RPE6 *Just a starting point
DB Bench – 5×10
Incline DB Bench – 3×20
Flies – 3×20
Pressdowns – 5×20
Pallof Press – 3×15/side
Tuesday – Shoulders
Seated Military – 135x10x5sets
Lateral raises, facepulls, rear flies, front plate raises, – all 3×20
Handstand holds – 5x :30s *These absolutely light up your upper back and the static overhead hold is great for T-Spine stability
Hollow rocks – 100reps
Wednesday – Deadlifts
4″ block pull – 425x2x10sets *Still learning a new way of setting up. I have to feel tension before I pull, or else I still shift. Once I dial this in I will be golden, but it takes some time. Today was a big step forward.
Conventional deadlift – 425x2x10sets *I F*****G HATE CONVENTIONAL! I need to build a stronger back so I need to not be a pussy.
KB Swings – 5×10
Chest supported Row – 5×10
GHR – 4×10
DB Row – 3×15
Stir the pot – 100reps
Thursday – REST (lol)
Friday – Tricep/ Lockout strength day
Feet up close grip bench with shoulder saver pad – 315x4x4 *starting point
Dips – 5×10
DB Bench – 3×20
DB Skull crushers – 4×20
Pressdowns – 4×20
Swiss ball plank rollouts – 3×15
Saturday – Squat
Box Squat – 425x2x6sets *OK, these felt ok from a technical standpoint because I did not shift, but from an “I am an 800lbs squatter” standpoint, they felt way heavier than they should have. I will be sticking with this weight (~60% of my unwrapped max) and building up some volume to get it feeling better again.
Leg Press – 5×20
Single Leg Leg Extension (4 sec eccentric) – 3x15ea
Single Leg Leg curl (4 sec eccentric) – 3x15ea
Walking lunges – 100 steps
At first glance, you will look at this and say “Holy shit this is a lot of work!” But, you have to keep in mind that this is very minimal in terms of what I am used to doing. My work capacity is very high and I can handle a lot of volume. All the accessory weights were also very low. With the exception of the deadlift day, I was in, rehabbed, warmed up, trained, rehabbed and out in under an hour and a half. This work will slowly be increased for the next 2 weeks before I deload. I also will say that Brian has made a lot of concessions for me. Together we put together something that would make me happy and something that is in line with 10/20/life philosophies. We are in the off season and everything is light. Goal is to build up my work capacity again, rebuild my movement patterns and remain pain free.
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