Paul Oneid – #AMBERALERT Deadlift is found!

I am at the tail end of a long off-season.  Things have gone perfectly to plan.  A lot of weak links have been improved and I am feeling stronger than ever.  I am still working with Byrd for my training and Tucker for my diet. My next meet will be 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.


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If you’ve followed my training at all, you’ll know that I flared up my SI a few weeks back.  Since then, my deadlift hasn’t had the spice it normally does.  After a few weeks playing it safe and focusing on addressing the issue, I can happily say that I am back to 100%.  Things are definitely clicking right now!

The goal on this day was to hit a few singles at RPE 8 and then some heavier form pulls.  I think the weight used was actually my best double, but I moved it very well.  Definitely had more than a double in the tank.  The form pulls also moved really well for how fatigued my back was.  Block pulls, especially from below the knee, are my absolute least favourite movement.  I feel like a weakling, but I know that they make me stronger.  Probably why Byrd keeps making me do them.


  1. Deadlift – 5×1, 3 sets RPE 8
  2. Form Pulls – 4×1 at 75%
  3. Pulldowns – 3×12
  4. Facepulls – 3×25
  5. A few different dead bug variations – sets of 20

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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