Paul Oneid – 9weeks Out | Deadlift

I have decided on a meet! 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.


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If you haven’t yet, check out my most recent articles:

Are you a Mental Midget

Rethinking Progressive Overload: A strong spin on Escalating Density



This was a really good day for me.  You can see the subtle change in my setup after the first 2 sets.  I tend to lift better with a bit of a wider stance in my conventional and for some reason I had gone away from it.  I am very fortunate to lift with and be friends with guys like Jay Nera.  He said something about my hips that really hit home with me.  I tend to have trouble setting my t-spine before my pull (hence all the lifter’s wedge work I do).  He mentioned that I need to “get into my hips more” which prompted me to open up my stance.  All the strain went from my back to my legs and I immediately felt better.  Big win for me, especially at/around 80%.  Lots to improve on, but my confidence is building.  I think this is also the most volume I have done at this weight.  Not very meaningful, but kinda meaningful? Maybe? Who cares?



  1. Deadlift – 585x2x6sets
  2. 2″ deficit deadlift, paused 1″ off the ground – 475x3x4sets
  3. BB Row – 4×8
  4. DB Row – 3×15
  5. Superset
    1. Standing Supinated pulldown – 3×15
    2. Straight Arm Pulldown – 3×15
    3. Facepull – 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
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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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