Paul Oneid – 6wks Out | Deadlift Party

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.


Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Get your Captain Jacked Supplements HERE

Grab your INZER Gear, the best gear on the market HERE


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

Are you a Mental Midget


As you can see from the video, things are going fantastic.  I did get a nose bleed, but before anyone starts yelling, “BRUHHHH that is so hardcore!” I get nosebleeds often when it’s dry out and I forget to put water in my CPAP… well, guess who forgot to put water in his CPAP?  Yup, ME!  I don’t have BP issues and in fact I find the nosebleeds super inconvenient.

That aside, this a volume PR on the deadlift and I don’t think this weight has ever moved this well for me.  I am really stoked with my deadlift training and excited to keep the momentum going.  My plan had actually called for 605, but I did some quick math and in order to hit the heavy days I want to closer to the meet, a small bump to 615 makes things more even and gradual.  I did NOT expect the session to be this smooth.  I was very much ready for a grinder.



  1. Deadlift – up to 615x2x5sets
  2. DB CSR – 5×10
  3. Standing lat Pulldown – 4×12
  4. Scarecrow /ss Straight Arm PD /ss Facepull – 3x15ea
  5. Foam Roller plank rollout – 3×15



  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
The following two tabs change content below.

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!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!