Paul Oneid – Deload Week



Next meet will be June 18, 2016.  Bodyweight is back up to ~236lbs on average.  I am eating a ton and feeling great.  Definitely the leanest I have ever been at this bodyweight.  Thanks Paltos!  This deload week was much needed, although a little hap hazard due to some travel.  Ready for the next 3 weeks, as they will be by far the hardest of the entire training cycle.  Time to rock and roll.

Monday – REST (Travel)

Tuesday – Deadlift/ Bench

  1. Bench – 275x5x3sets
  2. Close Grip – 245x5x2sets
  3. Conventional Deadlift – 405x1x10sets
  4. GHR – 3×5
  5. Bodyweight Rows – 3×15
  6. Ab Wheel – 3×15

Wednesday – REST

Thursday – Lower Accessory

  1. Goblet Squat – 6×10
  2. SL RDL – 3×12
  3. Walking Lunges – 5x20steps
  4. SB Leg Curl – 3×25
  5. TKE – 3×33
  6. Rows
  7. SB Rollouts – 3×30

Friday – REST

Saturday – Squat

  1. Squat – 405x1x10sets on the minute
  2. Front Squat – 275x5x2sets
  3. GHR – 3×5
  4. DB Row – 3×15
  5. Bulgarian – 2x25ea

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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