Paul Oneid – Off-Season, week 11

[wa-wps]

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 is in full OFF-SEASON mode.  Next meet will be June 18, 2016.

This week of training was great and I am building a lot of momentum at the end of this off-season.  I want to take a moment and write about something beyond lifting.  This Sunday I asked the woman of my dreams to marry me.  I have had a lot of proud moments, but to be able to spend the rest of my life with Pam is the proudest moment of my life.

Ok enough sappiness, the week of training…

Monday – Deadlift Deload

*Goal of the day was to really improve my wedge and strt position on my deadlift, then get some blood flow.

  1. Deadlift – 405x1x5sets
  2. SSB Good morning – Skipped
  3. KB Swing – 4×15
  4. Ring Row – 4×20
  5. SLRDL – 2×20
  6. SB Leg Curls – 2×25
  7. Back Ext. – 2×20
  8. Stir the pot – 2×50
  9. Seated band abduction – 2×20

Tuesday – Rest

Wednesday – Squat

*Goal to work up to a heavy 4

  1. Squat – 475/515/540/575×4 *This was actually an all-time rep PR.
  2. SSB paused Squat – 385x4x4sets
  3. BB Seal Row – 4×10
  4. GHR – 3×10
  5. Bulgarian SS – 2×25
  6. Plank – 3x60s

Thursday – Bench Deload

*Blood flow and sick wicked and skin splitting pumps

  1. Bench – 225x5x3sets
  2. Machine Press – 3×15
  3. lat Pulldowns – 5×15
  4. Machine shoulder press – 3×20
  5. Lateral raise – 3×20
  6. rear fly – 3×20
  7. Curls – 3×20
  8. Pec Deck – 3×20
  9. Pressdown – 3×20
  10. DB Cleans – 3×20
  11. Reverse pec deck – 6×10 (5 breaths between sets)

Friday – Rest

Saturday – Front Squat

*My elbow was a bit banged up from the squat on wednesday, so I opted to front squat for all sets, but at the programmed percentage

  1. Front Squats – 315, 335, 350, 365×6, back down to 315x6x3sets
  2. Incline Chest Supported Row – 4×12
  3. GHR – 4×10
  4. TKE – 4×25
  5. Ab Wheel – 4×10

Sunday – Bench

*Goal is to work up to a heavy 3, but my elbow was still bothering me.  I tried to push through but it wasn’t in the cards.  We move forward.

  1. Bench – 345/365×3/385×2
  2. 2 board press – 385x3x3sets
  3. Ring pullups – 8×5
  4. DB OHP – 4×12
  5. Band Flies – 4×25
  6. Pressdowns – 4×25
  7. Laterals – 4×25
  8. Facepulls – 4×25

—————————————————————————————————————————-

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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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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