Paul Oneid – 10wks out | Wrapped Squats

I have decided on a meet! November 24, 2018, I will be competing in the EPC Finals in Guelph, ON. This was the meet where I tore my quad in 2017. I have 2 goals:

  • Get to the meet healthy
  • Build momentum for the future


If there is a PR there, I will take it, but I am playing the long game from here on out.


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If you haven’t yet, check out my most recent articles:

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I honestly did not know what to expect from this session as I was still a bit sore from block pulls Monday.  Things ended up going very well and my confidence is building in the wraps.  I have some things to iron out, especially my walk-out, but I am happy to be where I am 10-wks out.  Bodyweight is sitting just under 230lbs and I have been very consistent with the diet.  This is definitely the most muscular I have ever been and I think as I continue to adjust to the heavier weights, I will begin to notice how big of a difference that will make.  So far the biggest thing is work capacity – I literally don’t get tired from a cardiovascular, or mental perspective.  Weights get harder and heavier, but between sets, I am ready to go much quicker than I am used to.  Fun stuff!

The goal of this session was to continue to ramp up the weights from the previous wrapped session.  I have a progression in mind and I am not letting myself get ahead.  Compared to past preps, I am right where I need to be.  Before my last 800+ squat, I ended up with 725×2 before transitioning to singles, so I am essentially trying to recreate that, but spreading it out to facilitate recovery.  It’s always an experiment and I am always learning about my body… which is still feeling quite foreign.



  1. Squat – up to 635x3x3sets
  2. Paused SSB – 445x4x3sets
  3. Box Step Ups – 3×10 (knee tracking focus)
  4. SL RDL – 4×10
  5. Pull-Ups – 25lbs x5/4/3/2/1 (trying out a new progression)



  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2. Lower
    1. 90/90 Hip Transfers – 6ea way
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
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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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Brian Carroll

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