Paul Oneid – Off Season wk 10, day 1-3

[wa-wps]

 

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 in full OFF-SEASON mode.  Next meet will be June 18, 2016.

Training is going exactly the way I need it to right now, but I am constantly adjusting so that the wheels keep on turning.

Monday – Deadlift

*Goal to work up to a moderately heavy triple

  1. Deadlift – 545×3, 565×3(missload, thought it was 575), 605×3
  2. 3″ Block pull – 605x3x3sets
  3. Single Leg RDL
  4. GHR
  5. Seal Row
  6. Ab Wheel

Wednesday – Squat Accessory

*Goal to continue to work the percentages up, but to drop total volume slightly from previous weeks

  1. High Bar Squat – 385×8,405×8,425×8,445×6
  2. Front Squat – 315×8, 335×8, 355×6
  3. GHR
  4. BB Seal Row
  5. Ab Fallouts
  6. TKE x100

Thursday – Bench

*Goal to beat previous 4×4

  1. Bench – 305×4, 325×4, 345×4, 365×4 (10lbs off my best 4rep)
  2. 2 Board – 365x4x3sets
  3. Ring Pullups
  4. KB Bottom up press
  5. facepulls
  6. pressdowns
  7. laterals
  8. band flies

—————————————————————————————————————————-

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!

 

The following two tabs change content below.

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!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!