Paul Oneid – Off Season week 8



Training is in full OFF-SEASON mode.  Next meet will be June 18, 2016 where I will be competing at 198lbs for the first time.

Monday – Deadlift (Deload)

*Goal to work on speed and refine my technique.  Lots of really good progress on this day!

  1. Deadlift – 405x1x5sets
  2. Rows
  3. SL RDL
  4. Banded Leg Curls
  5. TKE
  6. Swiss ball rollouts

Tuesday – REST (Chiro)

Wednesday – Squat

*Goal to work to a moderately heavy triple at RPE 6-7

  1. High bar – 475, 515, 545×3
  2. SSB Pause squat – 385x3x5sets
  3. Rows
  4. GHR
  5. Walking lunges
  6. Ab wheel

Thursday – Bench (Deload)

*Goal to get some blood flow and enjoy my session in the commercial gym

  1. Feet up – 225x5x3sets, 20 reps for kicks (feet up)
  2. Db bench – 3×20
  3. Dips – 3×10
  4. Reverse pec deck
  5. Pec deck
  6. Rear laterals
  7. laterals
  8. curls
  9. pressdowns
  10. Pull down abs

Friday – Rest (Massage)

Saturday – Squat accessories

*Goal to do more total volume than last week within same sets/reps

  1. High bar Squat – 365,385,405,425×10
  2. Front Squat – 305x10x2sets, x8 (I was torched here)
  3. GHR
  4. Rows
  5. TKE
  6. Ab Wheel

Sunday – Bench

*Goal to beat last 5×5

  1. Bench – 285, 305, 325, 345×5 (10 pounds better than previous 5×5)
  2. 2 board – 345x5x3sets
  3. Ring Pullups
  4. KB bottom up press
  5. laterals
  6. guillotine press
  7. rear laterals
  8. single arm pressdowns
  9. hollow rocks


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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