Paul Oneid – 7 Days and A LOT of Mind Games

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Tucker and I have worked hard to improve my body composition over the last 4 months.  That journey is nearing its end and I will be sharing the results in a few weeks when we wrap things up.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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This weekend I hit my lowest bodyweight yet – 215lbs.  This was the end goal when I started this weight loss, which is awesome, BUT its FAKE NEWS.  If you remember from my previous log about cutting the diet short, I spoke about the small adjustment Tucker made to the diet.  Well, the change bumped my weight loss, but it also flattened me out.  Flat meaning that I was glycogen depleted and dehydrated – I actually saw a 3lbs swing down since that adjustment.  So, yesterday and today, Tucker advised me to add in 100g carbs.  Guess what happened?  I gained 4lbs!  IN ONE DAY!  Talk about a mindfuck?!  Goes to show how depleted I really was.  The key here is that I knew this would happen and Tucker communicated the reasoning behind what we are doing, while keeping me focused on the end goal.  I will have my final weigh in on Saturday morning and start to recover from the diet on Sunday.

Training has been really solid, despite the weight fluctuations and cardio amounts.  This weekend was no different.  I deloaded the bench and opted for floor press.  Did these in an EMOM to keep me mentally engaged and to increase the metabolic stress, then did some higher volume accessories.  The lower body session was great too, but I definitely felt the depletion.  I was just plain tired. I bumped the weight up for the CAT squats and then opted for some short rest singles on the deadlift.  Again, I wanted to stay mentally engaged and increase the metabolic stress.  I find EMOMs, every30’s, or any type of time constraint helps maintain focus when it may wane.  If you’ve ever seen any of my clients train, you’ll know I am a big fan.


Bench – Deload

  1. Floor Press – 275x3x10sets EMOM
  2. DB press – 3×15
  3. Neurogrip Pushups – 100reps
  4. Pressdowns /ss BW extensions – 3x15ea
  5. Cardio
    1. AM – 30 minutes on the Elliptical
    2. PM – Went for a 30 minute walk with a weighted vest and a KB


Squat/ DL

  1. SSB CAT squats – 385x5x5 in 10:20 (HAHAHAHA)
  2. Deadlift – 455x1x24sets (1 rep every 30sec)
  3. Bulgarians – 4x12ea
  4. KB Swings – 48kgx10x10 EMOM
  5. Cardio
    1. AM – 30 minutes on the elliptical
    2. PM – Went for a 30minute walk with the weighted vest.



  1. McGill Big 3
  2.  Upper
    1. ShoulderRok xlots
    2. Pushups – x4sets
    3. Band Pull Apart series – 5ways x20ea
  3. Lower
    1. SL Sprinter pose to SL RDL – 5x5sec hold at each
    2. Tactical Frog with internal rotations – 2x10ea
    3. Bulgarians – 2sets
    4. Goblets – about 5 sets
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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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