Paul Oneid – 4 weeks out Squats and Pulls

MEAT PREP TIME!  I’ll be competing at the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque.  I am still working with Jonathan Byrd as my coach and Tucker Loken-Dahle is still helping with my diet.  This off-season was perhaps my most productive to date and I am looking forward to showcasing the improvements I have made.


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I have been doing what I need to do and I am 100% healthy right now.  Everything is coming together and I am exactly where I need to be to hit my goals.  Deload week came at the right time and I was ready to rock a big day. To date, I haven’t been listing the weights I am using.  If you had the patience, you could have done the math, but quite honestly, I didn’t feel the need to give my competitors any information.  This is for money after all.  Now, that being said, I have nothing to hide.  I am not scared and I know that if I do what I need to do, I will be tough to beat.  So, moving forward I am going to be listing my weights.

Goal for the day was an opener and a reverse band 2nd on the squat, followed by 2 singles with my opener on the deadlift.  Everything went better than planned to be honest.  I am really looking forward to keeping this momentum going on the bench press Friday.  Not much more to add, I am just taking it one session at a time and taking care of what I need to do.

Squat and Deadlift

  1. Squat – 584×1/ 628×1/ opener 672×1/ 2nd 716×1 rev mini band
  2. Deadlift – 551×1/606×1/661x1x2sets
  3. Deadbug – 4x10ea


The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30 total
  • Assisted box get ups x10-15ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • McGill Big-3
  • On Upper days (1-2 rounds)
    • Band dislocations – x20
    • Band Pull aparts – x20
    • Mace Swings – lots
    • Pushups with scap protraction – x15
    • T-Spine mobilization – 5x5sec holds
  • On Lower Days (1-2 rounds)
    • TKE Iso-hold – 10x5sec
    • Single leg RDL – x15ea
    • Hip Airplanes – x15ea
    • Bulgarian Split Squat – x15ea
    • Goblet Squat – x15


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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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Brian Carroll

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