08 Feb Paul Oneid – Off Season week 8

[wa-wps]

Tried a bit different of a set up and backed off the bar a tad. It really helped me set my back nice and tight. Deload deadlift day was a success, 405x1x5sets working on my wedge and getting as tight as possible. Rest day tomorrow, before a big squat session Wednesday. #deadlift #sumo #sumodeadlift #rawdeadlift #baconandbarbells #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #hotpam #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Feb 1, 2016 at 3:50pm PST

Top set on high bar squat – 545×3. I am happy because I approached this set with a lot of confidence, but I am disappointed because I lined myself up completely off-center. All is good and we move forward. Progress is progress. #squat #squatday #highbar #legday #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #hotpam #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Feb 3, 2016 at 3:51pm PST

All the reps today. Top set of high bar squats 425×10. It got pretty sloooowwww towards the end, but that's what I need. I'm a very explosive lifter and I suck at grinding. #squat #squatday #legday #repsforjesus #outheregrinding #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Feb 6, 2016 at 1:21pm PST

Top set on the bench today – 345×5. Goal was to beat my last 5×5 and I did (by 10lbs). Thanks to @isaactaylor97 for making the drive down from North Bay to train. #bench #benchday #benchpress #chestday #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Feb 7, 2016 at 10:20am PST

 

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!