Paul Oneid – Off-Season week 6, day 4-5



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.

Friday – Squat (Heavy)

Goal for the day was to work up to a top set of 4 at RPE 6.  Was supposed to have a big group training session with Jay and Kade because Dan Green and Jeremy Hamilton were in town for one of Dan’s seminars, which was at our gym.  Dan’s luggage got lost and I had to leave early to pick up Pam so I was done the bulk of my training by the time they all got there.  All good though!  Spent the weekend with 4 of the strongest dudes on the planet and had a great time.  Oh and I had a great session.

  1. High Bar Squat – 425,455,475,500×4…  500 was a huge milestone for me in my recovery and based on how it moved, I am not far off my best.  Some big things coming!
  2. SSB Paused Squat – 355x4x5sets
  3. Seal Row – 5×10
  4. GHR – 4×10
  5. Walking Lunges – 4x40steps

Saturday – REST

Sunday – Bench (Deload)

Goal was to work on my set up and then get a lot of blood flowing.

  1. Bench – 275x1x5sets
  2. Db Bench – 120x10x5sets
  3. Dips – 105x10x4sets
  4. Mcgill Pullups – 25 singles
  5. Db power Cleans – 3×15
  6. Parallette pushups -3×20
  7. Ring Facepulls – 3×20
  8. Band pressdowns – 3×25
  9. Db Curls – 3×25
  10. Ring Fallouts – 3×10

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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