Paul Oneid – 4 weeks out | Bench and Squat

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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Things are right on pace for where I need to be.  I would have liked to hit a couple doubles with 405 in a perfect world, but I’ll settle for 3 really solid singles and some board work.  I have a couple things to dial in with the bench, but overall I am really happy where I am.  Made a tweak to my set-up which is allowing me to be much much tighter and it paid off big time.  Will work up to something a bit heavier next week before dialling things back heading into the meet.

On the squat, I had to push everything up by a day to accommodate travel to the SWIS2018 symposium.  I was sore, not recovered, but I got the work done and hit my number… even after a scare lol.  We had the pound plates loaded on and the whip on the bar was so insane that I couldn’t walk it out, so we switched out to KG plates and I made the lift.  Really happy to be able to overcome that adversity and come out with a made lift.  Train for chaos they say LOL.  I will take another heavy single this coming week and dial it back heading into the meet.  I am prioritizing my recovery big time at this point, which means staying on top of walking and rehab work and making sure I sleep as much as I can.  Naps are also happening whenever possible.  I have to say it was a pretty awesome group to lift with at Fortis West in Mississauga.  Probably had a big deal to do with why I was able to hit that squat.



  1. Bench – up to 405x1x3sets
  2. Shoulder saver – 405x2x2sets
  3. DB high Incline – 3×15
  4. Superset
    1. Feet elevated deficit pushups – 3×15
    2. Laterals – 3×20
    3. Pakulski Pressdowns – 3×20



  1. Squat – up to 700×1, 740×1
  2. High bar – 500x5x2sets
  3. SA KB Front Rack reverse lunge – 2x10ea
  4. 45 back raises – 3×20



  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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