Paul Oneid – 7out Squats, Pulls and a Seminar

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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Deload was last week and things are going awesome – my body feels fantastic!  This day fell on the date of the last seminar that I had scheduled for the fall.  I have really enjoyed having the opportunity to do these seminars and speaking engagements.  Since I left the coaching profession, it is the teaching piece that I have missed most and these events have allowed me to do something I really love.  This particular seminar was held at my fiancee Pam’s CrossFit box.  We had about 12-15 members and 3-4 non-members in attendance.  It is the second seminar I have done at CrossFit 1855 and both have been received very well.  Many of the members know me as “Pam’s Fiancee, the powerlifter,” so it is aways fun to share my background, experience and expertise with them.  They have such an awesome community and I hope they have me back again in the future.

The seminar was from 11:30 to 2ish.  I trained at about 4pm after I had eaten and laid down for a few minutes.  The walking around and coaching really got me warm and I actually felt awesome after my warm-up, instead of fatigued as I had originally worried.  That being said, this day was challenging.  Byrd had me work up in doubles to 3 top sets, then pull 2 top singles.  The squat has been feeling awesome, but the deadlift, not so much.  Squatting and pulling on the same day is still new to me and by the time I get the bar on the floor I am pretty pooched.  The issue is usually that I have trouble holding my wedge and my hips pop up a tad faster than I would like them to.  Same story on this day.  Good news is that my deadlift always feels like garbage during this point in a meet prep.  I know that as soon as Byrd drops me to singles my deadlift will get a nice boost.  I am still ahead of schedule progress wise.

Squat/ Deadlift

  1. Squat – 5×2, 3 top sets at RPE 7-8 (last one was a 9)
  2. Deadlift – 5×1, 2 top sets at RPE 7-8 (they were closer to 9)
  3. Stir the pot – 200reps
  4. Lots of foam rolling and rehab work for the knees

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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