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

[wa-wps]

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.

More even every week! Top set – 495×5 (set 6/6). Confidence is building!! Practice makes permanent. #deadlift #rawdeadlift #sumo #sumodeadlift #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 8, 2016 at 4:00pm PST

Semi stiff legged deadlift #forfitness. @pumpsp did I do this properly? #peachgang #booty #bootybuilding #bootygains #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 8, 2016 at 5:00pm PST

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

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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!