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



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!


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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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