22 Feb Paul Oneid – Week 9 Off Season day 4/5

[wa-wps]

Bench accessory day action. Close grip bench 325x6x4sets (3/4 shown). Followed this up with strict press and dips. Bench is moving in the right direction! #bench #benchday #benchpress #closegrip #rawbench #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Feb 21, 2016 at 9:12am PST

Some of the accessory work I did today. Building weak points and trying to build a big press #bodybuilding #no500nofriends #povertybench #strictpress #dips #pullups #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #hotpam #barbellcanucks #ottawa #ottawastrong

A post shared by Paul Oneid (@pauloneid) on Feb 21, 2016 at 10:42am 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.

The week wrapped up really well and I am really noticing the improvements I have made.  Only have a few weeks of off-season before my prep so I am starting to dial things in.

Saturday – Squat (deload)

*Goal to get some blood flow and work on weak points

1. Goblet Squat with band around knees – 4×10
2. Leg press – 4×20
3. Bulgarian SS – 2x15ea
4. SL Leg extension – 3x20ea
5. SL Leg Curl – 3x15ea
6. Good Girl – 2×25
7. Bad Girl – 2×25
8. Swiss ball rollout to stir the pot – 2×20+20

Sunday – Bench Accessories

*Goal to get some volume in and build some big pressing muscles

1. Close grip bench – 325x6x4sets
2. Strict Press – 215x6x3sets
3. Dips – 3×12
4. Pullups – 4×10
5. Plate raise – 3×20
6. Pressdowns – 3×25
7. Band Pullaparts – 3×25
8. Hollow Rocks – 3×25

 

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!