Paul Oneid – 13wks out | Squats and Pulls

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.


Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Get your Captain Jacked Supplements HERE

Grab your INZER Gear, the best gear on the market HERE


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

Are you a Mental Midget


Training is going very well right now.  It’s challenging, but I am recovering (I have kinda been pushing this a bit).  You’ll notice that last week I squatted high bar and pulled from the floor and this week I squatted in wraps and pulled from blocks.  I also lifted lighter last week than this week.  I am trying to concentrate my heavy loading for lower body into 1 week to facilitate recovery.  So, out of every 4 weeks (including deloads), I will only lift heavy for 2 of them.  It’s early on, but even after the heavy week, I am still feeling really good.

The deadlift from blocks is a big weak point for me.  When I was working with Byrd, we pushed my block pull hard and I PR’d my deadlift.  If it ain’t broke, don’t fix it.  You can see my mid back just does not want to stay locked in from that height.  On the squat, I used the same weight as my first time in wraps a few weeks ago, but as you can see, it moved 100x better.  I made two changes – I went back to a heeled shoe and I tried to stay more upright (like I used to before the injuries).  The heeled shoe feels more natural and I feel more stable overall.  The upright posture is keeping my hips underneath the bar and letting me turn the squat into a standing leg press, like it should be.  All good things this week on the squat – a big win in my books.



  1. 4″ Block Pull – 545x3x5sets
  2. SSB Goodmorning – 245x8x4sets
  3. Pendlay Row – 4×8
  4. DB Row – 3×10
  5. Lat Pulldown – 6×10, 60sec rest
  6. Low row /ss straight arm pulldown /ss Facepull – 3x15ea



  1. Squat in Inzer 4×4 wraps – 600x3x3sets
  2. SSB Paused Squat – 425x5x3sets
  3. Bulgarian SS – 3x15ea
  4. GHR – 3×10
  5. TKE – 3x30ea
  6. Pullups – bw x9x5sets throughout the accessories



  1. Daily
    1. Bottoms-Up Carry – 5 trips/arm
    2. McGill Big-3
  2. Lower
    1. Sprinter Pose to RDL to Hip Airplane – 2x10ea
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
The following two tabs change content below.

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!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!