25 Jan Paul Oneid –> Off-Season | Hittin’ those angles
I competed in my first meet after a year break on November 24th, 2018 and have recently moved across the country to Calgary, Alberta. Training will be ramping up slowly, but my focus will remain on my family and my professional endeavors. While I would love to compete again, I want to enjoy experiencing my new city and ensuring the success of a long-awaited business venture. Stay tuned for more on that!
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If you haven’t yet, check out my most recent articles:
A Coach’s Guide to Handling Multiple Lifters on Meet Day
Rethinking Progressive Overload: A strong spin on Escalating Density
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Ok, so this is something I have adapted from the homie Jay Nera’s spin on some of Charles Poliquin’s recommendations on linear progression of loading. Â Jay calls his method the “10 to 1.” Â I am calling mine “Triple Drops.” Â Pick 3 complimentary movements. Â Perform 3×10 on each to start. Â Add 5%ish per week and drop a rep per set. Â Cycle through this until you get to 5’s, then run it back 5-10lbs heavier. Â It’s super scientific and very fancy. Â I know it won’t make sense to most of you, so just take my word for it. Â EXTREMELY COMPLEX SHIT OVER HERE!
This day serves as my bench assistance day. Â Do I expect to progress this indefinitely? Â No of course not, but it serves my current goals well and it’s fun. Â Welcome to my off-season! Â So far, my upper body has been feeling great and my pressing feels strong. Â Because this day is so high volume, you’ll notice on my heavier bench day my pressing volume is quite low. Â Remember too that I added form work on another day as well. Â This means I have to always be aware of how my shoulders/ elbows feel and do the work outside the gym to keep them healthy. Â It also helps that I am not doing any back squatting either. Â Let the gains begin!
Bench Assistance
- Military – 235x6x3sets
- Incline – 265x6x3sets
- Close Grip 2 Board – 285x6x3sets
- Lat Pulldowns – 4×10
- DB Laterals – 4×10
- Arms – 6×12-15 of each
- Copenhagen plank – 3x(2x15sec/ea)
Warm-Up
- Daily
- Walk – 10minutes
- McGill Big-3
- Full Body CARs
- Â Upper
- ShoulderRok – 4x10ea
- McGill T-Spine – 10reps
- Pushups – 3-5×10-15
- Band Pull Apart series – 2x10ea x5 positions
Paul Oneid
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
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