Paul Oneid – 8wks out | Block Pull PR!

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



I honestly don’t have much to say about this day.  My previous best from this height was 635×2 and I bested that and hit 635 for a triple.  Even though a single rep might be insignificant in the grand scheme, I am more than happy to take my win and keep moving forward.  I walked into this session with that number in mind and it moved about the same as 605 did 2 weeks ago.  Followed it up with a 20lbs PR on stiff leg deadlift for 5 reps and then I moved onto accessories.  Solid day with a solid crew at Dynamo.  The music was loud and it definitely played into me having a great session.



  1. 6″ Block Pulls – up to 635×3
  2. Stiff Leg DL – up to 495×5
  3. Chest supported DB Row – 5×8
  4. Inverted bw Row – 5×10
  5. Standing Lat Pulldown – 3×15
  6. Facepulls ss/ Scarecrows – 3×15+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!