Paul Oneid – Off-Season wk 3

This marks the end of my GPP/ Intro block

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!


This is the final week of my GPP/ Intro block of training.  I would declare it a complete success!  My body is starting to feel normal again.  I have my final physio appointment Monday morning and I am expecting to be cleared to push things.

This does not mean I will start cranking up the percentages and hunting PR’s.  That shit is stupid and played out.  What I will be doing is combining the 10 week off-season from the 10/20/Life book with some sub-maximal rep work for my lower body.  I am going to be very conservative with my RPEs and will not hesitate to cut work short if things don’t feel right.  I am playing everything by ear. 2 squats and 1 deadlift per week and rotating through a “HEAVY” (RPE based), “REPETITIVE” (% based) and “DELOAD” (50% singles for speed and technique) day.

Total volume will be shifted towards the main movements and I will prioritize certain movements in my accessory work, namely: Bulgarians, Single leg RDL, GHR’s and leg presses.  I personally feel that these are the most important to getting me to where I need to be.  As I feel more confident, I will start including walking lunges, but right now when my left leg is back there is some pain with the stretch.

Thank you to everyone who has followed along with my surgery and rehab.  Hopefully the rebuild is just as insightful.

Training for the week broke down like this:

Monday – Deadlift

  1. Deadlift – 365x3x5sets
  2. Stiff Leg deadlift – 305x10x5sets
  3. Leg press – 4×25
  4. Single Leg RDL – 3×12
  5. Chest supported row – 3×10
  6. GHR – 4×6
  7. Hammer High Row – 3×12
  8. Stir the pot – 100
  9. TKE – 100

Tuesday – REST and Mobility/ Soft tissue work

Wednesday – Squat

  1. High bar to 12″ box – 275x10x2sets, 295x10x2sets, 315x10x1set
  2. Bulgarian Split Squat – 4×12
  3. Seal Row – 5×10
  4. Single Leg RDL – 3×12
  5. Peterson Step-up – 3×12
  6. GHR – 3×8
  7. Ab Wheel – 4×10

Thursday – Bench 

  1. Close Grip – 275x10x4sets
  2. Strict Press – 185x10x3sets
  3. DB Incline – 4×12
  4. Chins – 5×10
  5. Laterals – 5×20
  6. Facepulls – 5×20
  7. Front raise – 5×20
  8. Band Pressdowns – 5×20
  9. Handstand Hold – accumulate 2:00 *before anyone comments, this is a great upper back stability movement and has really helped keep my shoulders healthy.  I challenge you to try it.  Enjoy the pump!

Friday – REST

Saturday – Squat (deload)

  1. Comp Squat to 12″ box – 365x1x3sets, 385×1, 405×1 *this was done to see where I am at.  It felt awesome and it moved very easily.  I am not sure if I lost that much strength, but we shall see in the coming weeks
  2. Leg press – 5×20
  3. Bulgarian SS – 4×12
  4. Hammer Pulldown – 5×10
  5. Single Leg RDL – 3×12
  6. Swiss ball Leg Curl -3×20
  7. Stir the pot – 100reps
  8. TKE – 100

Sunday – Bench

  1. Bench – 295x10x4sets
  2. Wide Grip Bench – 275x10x3sets
  3. DB Chest Supported Row – 5×10
  4. Bradford press – 4×12
  5. Guillotine Press – 3×15
  6. Laterals to upright row – 3×15+15
  7. Skull Crusher – 3×15
  8. Single Arm pressdown – 3×20
  9. Front Band Pull Apart – 3×20
  10. SA DB Hold – 3x:30s *These are hard as F and will be a staple for me. Grip was worked and it completely torched my abs.  Loved it.
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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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