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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