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

[wa-wps]

Worked up to 605×3 off the floor, then pulled it for 3×3 off 3" mats (set 1/3 shown). All the patience is paying off in a big way! #deadlift #sumo #sumodeadlift #blockpull #roadto198 #blockparty #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 15, 2016 at 2:28pm PST

High bar 445×6 top set. Dropping volume on the accessory days as the loads are getting heavier on my main lifts. Feeling strong! #squat #squatday #squattherapy #squatmedicine #rawsquat #highbar #peachgang #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 17, 2016 at 4:38pm PST

Top set 365×4 on the bench today. Moved ok, but not like I would have liked. Having trouble with my lower body position and leg drive. I had switched to oly shoes since the surgery because flats hurt my knee. After this set, I tried the flats again for board presses. No pain and the weight moved like an empty bar. I'll be switching back next bench day. #bench #benchday #chestday #rawbench #benchpress #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 18, 2016 at 4:08pm PST

 

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

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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!