Paul Oneid – 3wks out | Last Bench and DL

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:

A Coach’s Guide to Handling Multiple Lifters on Meet Day

Rethinking Progressive Overload: A strong spin on Escalating Density

Exercise Spotlight – Pushups


This was the last heavy week of training before the meet.  Next week will be openers on Squat and Bench, then some technique work on the Deadlift.  The bench went very well. Plan was to hit my opener and then jump to a weight above my second and below my third.  It went up and I am happy.  Nothing much else to report.  I am getting tighter and in much better position than I have been in the past, so it is just a matter of executing when it counts now.

On the deadlift, I was tired.  Rarely do I pull my last heavy deadlift and take my last heavy squat within 3 days of each other, but my schedule got messed up and I had to get it done.  My plan was a double, but I got two (sloppy) singles instead.  This is above my opener and below my second.  This was also the 5th training week in a row.  Because of the schedule and when I started prep, I opted to taper my volume instead of deload.  It’s worked out well and I got done what I needed to.  The next two weeks will be completely technique and recovery oriented so I can come into the meet fresh and ready to have some fun!



  1. Bench – 395×1, 425×1
  2. Incline DB – 3×12
  3. Superset
    1. Paralette push-ups – 3×20
    2. Laterals – 3×20
    3. Pakulski Pressdowns – 3×20



  1. Deadlift – Up to 675x1x2sets
  2. Weighted Back Raise – 3×12
  3. CSR – 4×12
  4. Standing lat pulldown – 3×15
  5. Superset
    1. Straight arm PD – 2×15
    2. Scarecrow – 2×20
    3. Facepull – 2×25



  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
  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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