Paul Oneid – 16 weeks out?!

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


So, since I picked a meet, I wanted to see where my strength was at with weights in the 80% range.  Well, the bench felt phenomenal and I am very close to my strongest ever.  The squat… well, the squat needs some work.  The triples in the video were at 600lbs and they were moving more like 700lbs used to.  I used a mono here, but this will be a walked out meet, so no more of that.  Regardless of the hit to my ego, I have 16 weeks to put a total together and I am in a good starting position, but more than anything – I AM HEALTHY!  I will be deloading this coming week and then I will start ramping up towards the meet.



  1. Bench – 365x3x5sets
  2. Slingshot – 365x7x3sets
  3. DB incline – 3×15
  4. Cable Flies – 3×20
  5. Laterals – 3×20
  6. DB Extensions – 3×12
  7. Pressdowns – 3×20



  1. Squat – 600x3x3sets
  2. Squat – 475x5x3sets… wanted 5 sets, but this did not feel good, so I cut it.
  3. Step Ups – 4x12ea
  4. SL RDL – 4x12ea



  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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