Paul Oneid – Wk 9, Day 3-5


DELOAD!! If you don't need one, you're likely not training hard enough. I use my deload days (every 3rd session of each movement) to focus on technique and to get some blood flow into the muscles. This was 225x5x3sets, followed by light dumbbell, band and body weight accessories. Nothing to failure, just focusing on getting a good pump and getting out. Doesn't have to be fancy, it just has to work! #deload #bench #swole #chestday #pumpcity #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #therebuild #dontcallitacomeback #progressisaprocess #onedayatatime #theyhateuscausetheyanus #offseason #hotpam #barbellcanucks #ottawa #ottawastrong

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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.

Thursday – Bench Accessories

*Goal to accumulate volume and work on weak points

  1. Close grip bench – 315x8x4sets *this was actually my 8RM prior to this training cycle
  2. OH Press – 210x8x2sets, 6 *ran out of gas.  Will need to adjust next week
  3. Incline DB press
  4. Pullups
  5. Plate raise
  6. Pull aparts
  7. Pressdowns
  8. Hollow Rock

Friday – Squat (had to push this up a day because of some travel)

*Switching back to low bar for my main work.  Goal was 5×5 to a top set RPE 7-8

  1. Squat – 455/475/495/520/545×5
  2. SSB Paused Squat – 315x5x5sets
  3. Seal Row – 4×10
  4. GHR – 3×10
  5. walking lunges – 100 steps
  6. Ab Wheel – 3×12

Sunday – Bench Deload

*Work on technique, and get some blood flow

  1. Bench – 225x5x3sets
  2. Db bench – 3x:30s
  3. McGill pullups – 12×2
  4. band flies
  5. laterals
  6. Db cleans
  7. Tricep pushups
  8. Pressdowns
  9. EZ bar curls
  10. Single Arm farmer walks


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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