Paul Oneid – Off Season week 9, day 1-2


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.

Training is going very smoothly right now.  My body feels really good and I am making progress a bit faster than I anticipated.  You will start to notice that my accessory work volume is going down, as my intensities are going up.

Monday – Deadlift Assistance

*Goal to do sets of 5 in the 65-70% range working on pulling evenly and wedging HARD AF

  1. Deadlift – 455x5x2sets/ 475x5x2sets/ 495x5x2sets
  2. Stiff Leg deadlift – 295×10/305×10/315×10/335×10
  3. GHR – 3×10
  4. Ring Row – 4×15
  5. Stir the pot – 3x50reps
  6. TKE – 3x33reps

Tuesday – REST

Wednesday – Deload Squat

*Goal to get some blood flow into the lower body.  No squatting on this day anymore because I am switching back to low bar on my main squat days.  This is no longer a technique day for me.  It is a blood flow and restorative day.

  1. Goblet squat, paused with band around knees – 4×10
  2. Leg press – 3×20
  3. Bulgarian – 3x15ea
  4. Chest supported Row – 4×12
  5. Single Leg leg curl – 2×20
  6. Single leg leg extension – 2×20
  7. Swiss ball rollout -3×25


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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