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

Posted at 15:27h in Raw Powerlifting, Team Training Logs by
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[wa-wps]

 

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!

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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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