Paul Oneid – Off-Season wk7 day 4-5


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!


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


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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