29 Jan Paul Oneid – Off-Season wk7, Day 1-3

[wa-wps]

A very tentative 565×4 top set today. Weight didn't feel bad, but I was very focused on feeling even tension throughout, so my speed suffered a bit. Very happy about this lift considering I squatted heavy Friday. #deadlift #sumo #sumodeadlift #cheaterstraps #deltgamestrong #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 25, 2016 at 4:12pm PST

 

Top set of front squats 325×8 (wanted 10, but upper back was cooked). This capped off +24,000lbs of squats for the day. That's what the off season is about – building the base of your pyramid. #frontsquat #squat #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 27, 2016 at 5:07pm PST

 

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 in full OFF-SEASON mode.  Next meet will be June 18, 2016 where I will be competing at 198lbs for the first time.

Monday – Deadlift (top set 4 at RPE 6)

1. Deadlift – 495/525/545/565×4
2. Block Pull – 565x4x3sets
3. Single Leg RDL – 70x12x3sets
4. DB Row – 4×10
5. GHR – 3×10
6. TKE – 100reps
7. Ab Wheel – 3×12

Tuesday – Bench (top set 3 at RPE 6) *had to push this day from Thursday due to work travel

1. Bench – 335/355/375×3 (Definitely overshot my RPE here, but it was a good day)
2. 2 Board Press – 375x3x3sets
3. Ring Pullups – 5×8
4. KB Bottom up press – 4×10
5. BW Dips – 3×20
6. Laterals – 3×15
7. Single Arm band pressdown – 3×20
8. Db Reverse Fly – 3×20
9. Band Y raise – 3×20
10. Hollow Rock – 3×20

Wednesday – Squat Accessory

1. High Bar Squat – 355/375/395/405×10
2. Front Squat – 285/305×10, 325×8 (ran out of gas)
3. Seal Row – 5×12
4. Walking Lunges – 200 steps
5. GHR – 3×10
6. Ab Wheel – 3×12

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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!