06 Apr Paul Oneid – Things are heating up
[wa-wps]Next meet will be June 18, 2016. Training is ramping up and going as smoothly as I could hope for. I have had to make a few adjustments to accommodate my knee, but overall I am adjusting to the heavier weights very well. I am ready for my deload next week and will continue to build momentum. I also had the opportunity to MC the Pittsburgh Monster Meet in Moon, PA. I love this meet and am so thankful to Mike Barravecchio for allowing me to be a part of it. I cannot wait until next year!
Finally, I wanted to give a shout out to my fiancee Pam, who qualified for East Regionals in Crossfit for the 3rd year in a row. This woman is the definition of perseverance and continues to inspire and motivate me to be at my best. Congrats babe!
Sunday – Bench Accessory
- Incline – 265x5x5sets
- Close Grip – 295x5x5sets
- Dips – 110x12x4sets
- McGill Chins – 15 singles
- Rear delts and arms
Monday – Deadlift
- Deadlift – 585x2x3sets
- Block Pull – 585x2x3sets
- SLRDL
- GHR
- Rows
- Abs
Tuesday – REST
Wednesday – Lower Accessories
- Goblet squat – 6×10
- SLDL – 295x10x3sets
- Walking lunges – 100steps
- CSR – 3×15
- Swiss ball leg curls
- TKE
- Ab rollouts
Thursday – Bench
- bench – 365x3x3sets
- Slingshot – 405x3x3sets
- Flies
- Mcgill Chins
- Shoulders and arms
Friday – REST (Drive to Moon, PA)
Saturday – Squat
- Squat – 555x3x3sets
- Front Squat – 405x3x3sets
- High bar paused squat – 315x2x6sets on the minute
- GHR and Abs
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.
Paul Oneid
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