01 Feb Paul Oneid – Off-Season wk7 day 4-5

[wa-wps]

Goblet piston squats with a micro mini band 3×20. Did these after 405x1x5sets on squat. Deload squat day in the books. Just trying to improve my weaknesses because coach @_meatloaf_the_frenchie is not impressed. #squat #gobletsquat #legday #deload #meatloaf #meatloafthefrenchie #frenchie #1020frenchie #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 30, 2016 at 12:51pm PST

Close grip bench is coming along nicely, 305x8x4sets today. Bench accessory day finished off with strict press 205x8x3sets and some fluff and buff. #bench #closegrip #benchday #bodybuilding #quadgamestrong #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 31, 2016 at 12:22pm PST

Bonus picture of a hot babe and a shout out to my girlfriend and training/ nutrition client who has been absolutely killing it lately!  Pam is a regionals level CrossFit athlete and will be competing in her first powerlifting meet in June.  Her goal is to qualify for the Arnold at 132lbs.  Keep killing it babe!

10/10 would bang! Who says you can't coach your girlfriend?!#1020life #powerrackstrength #teamprs #theyhateuscausetheyanus #dynamobarbell #Repost @pamanstey with @repostapp. ・・・ Post max bodyweight #bench and #pullups ???????????????????? #lightingonpoint #flexharderthanme #workhard #beproud #liftheavy #girlswholift #girlswithmuscle #crossfitgirls #powerlifting #crossfit #train #gym #fitness #fit #fitgirls #muscle #lift #bodybuilding #eatclean #eatcleantraindirty diet by @pauloneid

A post shared by Paul Oneid (@pauloneid) on Jan 29, 2016 at 3:50pm 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.

Saturday – Squat (Deload)

1. Squat – 405x1x5sets
2. Goblet piston squat with micro mini around knees – 3×20
3. Bulgarian Split squat – 3x15ea
4. DB Incline chest supported row – 4×12
5. Swiss ball Leg curl – 3×25
6. Sissy Squat – 3×20
7. Swiss ball Rollouts – 3×25

Sunday – Bench Accessories

1. Close Grip bench – 305x8x4sets
2. Strict press – 205x8x3sets
3. DB Incline – 3×15
4. Pullups – 4×10
5. Tate Press – 3×15
6. Plate front raise – 3×20
7. Band Pressdowns – 3×25
8. 3D Band Pull aparts – 3×25
9. Handstand hold – 2x:30s

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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!