Paul Oneid – Off Season week 5

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 back to normal, but I am still playing it safe and doing things to continue to progress my rehab. I am pain free, but still am working to correct some improper patterns I have developed over time.

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!


Training this week went very well.  I am progressing faster than I thought, but I am continuing to play it safe.  Bench and deadlift are feeling great, but I am still twisting a bit on my squat.  Essentially, when I hit the bottom, my left hip cannot open as far as the right which causes my left knee to be pushed more forward and slightly inwards.  I really noticed it on my “Heavy” squat day.

To correct it, I had some electro-accupunture done Thursday and a massage Friday to calm things down.  I also did a different hip opening drill on the left side only prior to squatting Saturday.  The difference was VERY noticeable between the quality of movement Wednesday vs. Saturday.

Here is how the week rolled out:

Monday – Deadlift (Deload)

  1. Deadlift – 405x1x5sets
  2. SSB Good Mornings – 135/185/225/245×8
  3. Swiss Bar Rack Row – 4×10
  4. SL RDL – 3×12
  5. Band Leg Curl – 3×25
  6. DB Shrugs – 3×25
  7. Stir the Pot – 3×30

Tuesday – REST 

Wednesday – Squat (Heavy)

  1. High Bar Squat – 385/405/425/445/455×5 at RPE 6 *The weight felt light, but I definitely felt uncomfortable.
  2. SSB Paused Squats – 315x5x5sets
  3. GHR – 3×10
  4. DB Row – 5×12
  5. Deficit Reverse Lunge – 3x12ea
  6. TKE – 100 reps
  7. Single Arm Farmer walk – 3x150ft ea

Top set today on high bar squat – 455×5 at RPE 6. I'm still really hesitant to actually squat uninhibited. I'm in no pain at all, but it's going to be a process to regain confidence under the bar. Also, there is still a bit of an imbalance in the external rotation of my right hip vs. My left. Solid starting point for my first "Heavy" day. As a frame of reference this is around 72.5% of my 1rm high bar squat. #squat #rawsquat #highbar #capitalstrengthts #csts #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #ottawa #ottawastrong

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Thursday – Bench (deload)

*Didn’t even want to touch a bar on this day.  What a great decision!  I also got the electro accupuncture done prior to my session on my hip and lower leg.

  1. DB bench – 5×10
  2. Dips – 4×10
  3. Mcgill Pullus – 25 singles
  4. DB Power cleans – 4×15
  5. Pushups on Paralettes – 4×20
  6. Facepulls – 4×20
  7. DB Extensions – 4×20
  8. Banded Anti-Extension – 3×20

Friday – REST (got a massage)

Saturday – Squat (Repetitive)

  1. Hi Bar Squat – 335/355/365/385×10 *all done with mini band around my knees to cue me to open up.  Notice the difference between these squats and Wednesday in terms of balance and knee tracking.
  2. Front Squat – 275/295/315×10
  3. Shrimp Squats – 4×8
  4. Seal Row – 5×10
  5. GHR – 4×10
  6. Ab Wheel – 4×10
  7. TKE – 100reps

Sunday – Bench (Heavy)

  1. Bench – 295/315/335/355×4 *Should have been a RPE 6, but it was very sloppy and was closer to a 7-8.  I need to be more disciplined here.
  2. 2 Board press – 355x4x3sets
  3. McGill Pullups – 10×2, added 2×8 ring pullups because my elbow hurt
  4. Bottom-up press – 16kgx8x4sets
  5. SkullCrushers – 3×12+15 CG
  6. Lateral raise – 3×15
  7. Single arm band ext. – 3×20
  8. DB Reverse Fly – 3×20
  9. Band Y Raise – 3×20
  10. Hollow-Rocks – 3×20 *did these with Meatloaf crawling on me to add to the dynamic stability (LOL)

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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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