Paul Oneid – Deload pt 2



Next meet will be June 18, 2016.  Mind state has completely shifted as of this past week.  All business from here on out.  This next 2 weeks will make or break the training cycle.  I have worked my ass off to come back to a point where I am in a position to PR and I am not going to let anything get in the way of that.  Deload done.  Moving forward.  OH! Also, I got my Inzer double grippers in the mail today and they are badass.  Cannot wait to try them out this weekend.



  1. Bench – 225x5x3sets
  2. Close grip, feet up -225x5x2sets
  3. Pullups/ pressdowns/ laterals/ rear delts and curls


  1. Squat – 405x1x10sets on the minute
  2. Walking lunges – 3x30steps
  3. Band leg curls – 3×30
  4. TKE – 3×30
  5. Rows – 3×15



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.

The following two tabs change content below.

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!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!