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!

[wa-wps]

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
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!