Paul Oneid – 15wks Out | Ramping up slowly

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 article series:

All things DELOAD – Part 1

All things DELOAD – Part 2

All things DELOAD – Part 3


Here is some deadlifting and benching from this past week.  I will be starting to ramp things up very slowly, as it has been a long time since I handled any significant loading.  The deadlift is feeling good and strong.  I am able to get into better position, but I am inconsistent with reps within a set.  I am toying with the idea of doing clusters, as opposed to straight sets once the weight gets heavier.  We will see how things progress and if I feel I would benefit from that, I will do it.  My focus on my deadlift is always to lock in my wedge and keep as much of the load in my legs as I can.  My back is stronger that it was, but I would be dumb not to play to my strength.  I’ll continue to build my back strength with targeted weak point work.

On the bench, I am revisiting an old concept that I have used with success in the past with both myself and clients.  I am simply escalating density of workload at one given weight.  Basically, I am striving to do more reps with straight weight than with the slingshot each week.  Ideally, I will keep the RPE at an 8, but this session I had no handoff and I was pressed for time, so I just plugged away.  The goal was to surpass 15 total reps (my previous benchmark).  I did the bare minimum to do that, called it a win and moved on.  The reason I like this type of training is it provides an objective goal and even on a bad day, you can still add a rep to your benchmark and leave the gym feeling successful.  Another win from the day was that even though the bar moved slow, it still moved.  I am learning to push through the movement and grind against weight.  This is totally new for me!  I believe this to be due to all the bodybuilding work I have been doing, and will be keeping it in.  This may look like a lot of accessory volume, but keep in mind it is light, focused on feeling the muscle and I take very short rests. The entirety of the accessory work does not exceed 30minutes.


  1. Deadlift – 5×5
  2. Paused 1″ deficit deadlift – 5×3
  3. BB Row – 4×8
  4. DB Row – 3×10
  5. Lat Pulldown – 6×12
  6. Low Row /ss Straight arm Pulldown /ss face pull – 3x15ea



  1. Bench – 17total reps
  2. Slingshot – 13total reps
  3. Seated DB OHP – 4×12
  4. Flies 3×12 /ss Hammer Curls 4×12 /ss DB Triceps ext 4×12 /ss DB Reverse Fly 3×20



  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
  3. Upper
    1. ShoulderRok – 4x10ea
    2. McGill T-Spine – 10reps
    3. Pushups – 3-5×10-15
    4. Band Pull Apart series – 2x10ea x5 positions
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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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