23 Jan Paul Oneid – Off Season wk 6 day 1-3

[wa-wps]

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 back to normal, but I am still playing it safe and doing things to continue to progress my rehab. I am pain free, but still am working to correct some improper patterns I have developed over time.

 

8 sets of 5 today. Here is the heaviest set (did 2 sets here) 455lbs. Weight is light, and there is less of a shift in the hips. Little victories every training session. #deadlift #sumo #sumodeadlift #rawdeadlift #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Jan 18, 2016 at 3:59pm PST

Deload squat session. This ladies and gentlemen is what it looks like when a plan comes together. Slight bar lean, but left hip is more open and my knees aren't kicking in. Progress! #squat #rawsquat #squatday #legday #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Jan 20, 2016 at 4:05pm PST

Some strict press at 200x8x3sets, done after close grip bench at 295x8x4sets. Not a lot of energy today, but got things done. Looking forward to a great day of squatting tomorrow with @jayneezy2100, @kadeweber2150, @jeremyhamiltonswife and @dangreenpowerlifter. #strictpress #overhead #shoulders #baconandbarbells #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Jan 21, 2016 at 3:44pm PST

I have to say that I am really enjoying helping my girlfriend Pam (Hot babe in the main image) build up her strength during some down time from Crossfit.  She is utilizing the 10/20/Life philosophy to build her powerlifts while she rehabs from some different injuries.

My training this week went great and I am building some really good momentum as the off-season is rolling along.

Monday – Deadlift (Accessory)

1. Deadlift – 425x5x2sets, 435x5x2sets, 445x5x2sets, 455x5x2sets
2. Stiff Leg Deadlift – 275x10x2sets, 295×10, 315×10
3. KB Swing – 4×15
4. Ring Rows – 4×15
5. Shrugs – 3×20
6. GHR – 3×8
7. Stir the pot – 100
8. TKE – 100

Tuesday – REST (Electro accupuncture)

Wednesday – Squat (Deload)

1. Squat – 405x1x5sets
2. Goblet Piston squat with band around knees – 3×20
3. Bulgarian split squat – 3x12ea
4. Swiss Ball hamstring curl – 3×20
5. BB Row – 4×10
6. Band leg extension – 3×25
7. Band pull through – 3×25
8. Swiss Ball rollouts – 3×25

Thursday – Bench (Accessory)

1. Close Grip – 295x8x4sets
2. Strict Press – 200x8x3sets
3. DB incline -3×15
4. Pullups – 4×10
5. Incline tate press – 3×15
6. Plate front raise – 3×15
7. Pressdowns – 3×25
8. Band Pull aparts – 3×25
9. Handstand hold – :30, :30, :27 (failed lol)

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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!