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

Posted at 14:56h in Raw Powerlifting, Team Training Logs by
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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!

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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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