Paul Oneid – Off Season wk 6 day 1-3


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.


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)


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!



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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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