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

General Summary

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.

The following two tabs change content below.

• Bio
• Latest Posts

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!

Latest posts by Paul Oneid (see all)

• A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
• Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats - March 1, 2019
• Paul Oneid –> Off-Season | A bit of everything - February 21, 2019