28 Dec Paul Oneid – Off-Season Wk 2

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 right now is focused on one thing – GETTING HEALTHY.

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!

Training is going really well and I am feeling more like myself in the gym.  Lower body work is still very light and doesn’t really challenge me.  I will be seeing my physio for the final time Jan 4. At that time I should be cleared to start pushing things a bit.  I am going to be cautious.  I have no desire to start back too fast and revert to old habits.  I been writing down some ideas about what I want my training to look like while I build back up.  I am still tinkering with it, so when I get cleared, I can give some more info on how I am going to attack my training.

Monday – Deadlift

1. Sumo – 315x5x5sets
2. Stiff Leg – 285x10x5sets
3. SL RDL – 3×12
4. Swiss Bar row – 5×10 dif grips
5. Swiss Ball Leg Curl – 4×20
6. Stir the pot – 100 reps
7. Peterson Step Up – 3×12

Tuesday – REST

Wednesday – Squat

1. Front Squat to 12″ box – 225x10x5sets
2. Bulgarian Split Squat – 4×12
3. McGill Pullups – 2x10sets
4. Peterson Step Ups – 3x12ea
5. Chest Supported Row – 3×10
6. Leg press – 2×25 *this was just to see if I could do it.  Pre-Surgery, leg press was very painful.  Now there is no pain, so I’ll be using the leg press 1-2x a week to get some blood in my quads
7. GHR – 4×5

Thursday – Bench

1. Floor press – 285x10x4sets
2. Close Grip – 265x10x3sets
3. Seal Row – 5×10
4. Dips – 4×12
5. Laterals – 5×15
6. Facepulls – 5×20
7. DB Extensions – 5×15
8. band Pressdowns – 5×25
9. TKE – 100reps
10. Pulldown Abs – 3×30

Friday – REST

Saturday – Squat

1. SSB to box – 265x10x5sets
2. Deficit Stiff Leg – 245x10x5sets
3. KB Swing – 5×15
4. Pullups – 3×10
5. DB Row – 3×12
6. Deficit Reverse lunge – 4×15

Sunday – Bench

1. Bench – 285x10x4sets
2. Wide Grip – 265x10x4sets
3. Mcgill pullups – 2x10sets
4. Bradford press – 4×15
5. BW row – 2×20
6. Guillotine Press – 3×15
7. Lateral raise to upright row – 3×15+15
8. Band Kickbacks – 100reps
9. Band Pullaparts – 100reps
10. SA Famer carry – 3xgym each hang

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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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