Paul Oneid – Off Season Week 1

I had knee arthroscopy on Dec 4, 2015 to remove a torn meniscus, as well as a partial lateral release to loosen up my IT band. Training right now is focused on one thing – GETTING HEALTHY.

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. Weights are light and I am trying to get my work capacity up. This is the beauty of 10/20/Life – It is a philosophy, NOT a cookie cutter program!

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[wa-wps]

Monday – Deadlift

  1. Sumo – 315x3x3
  2. Stiff Leg Deadlift – 265x10x5sets
  3. Single leg RDL – 4×12
  4. Pullups – 5×10
  5. Swiss Ball Leg Curls – 4×20
  6. Stir the pot – 100reps

Tuesday – REST

Wednesday – Squat 1

  1. SSB Box Squat – 135x10x2sets, 185x10x2sets, 225×10
  2. Peterson Stepup – 4x12ea
  3. Bulgarian Split Squat – 4x15ea
  4. Single Arm KB Swings – 5x12ea
  5. BB Row – 5×10

Thursday – Bench 1

  1. Floor Press – 275x10x4sets
  2. Close grip bench – 255x10x3sets
  3. Pullups – 3×10
  4. Inverted row – 2×20
  5. Lateral raise – 5×15
  6. Facepulls – 5×20
  7. Dips – 5×20
  8. Db Extensions – 5×10
  9. Band IYTW – 2x10ea
  10. Band pressdowns – 100reps
  11. ** Peterson stepups done for 2 sets of 10 as rehab

Friday – REST

Saturday – Squat 2

  1. High Bar squat to box – 225x10x5sets
  2. Deficit Stiff Leg Deadlift – 225x10x5sets
  3. Single Leg RDL – 4×10
  4. Peterson Step Ups – 4×12
  5. Eccentric only GHR – 5×5
  6. Seal Row – 5×10
  7. Ab Wheel – 5×10

Sunday – Bench 2

  1. Bench – 275x10x4sets
  2. Wide Grip Bench – 255x10x3sets
  3. McGill Pullups – 2x10sets
  4. Inverted Rows – 2×20
  5. Bradford Press – 3×15
  6. Lateral raise to upright row – 3×15+15
  7. EZ bar extension – 3×15+15 presses
  8. Band Pressdowns – 100reps
  9. Band Pullaparts – 100reps
  10. Pallof press – 3x(5x10sec)
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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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