Paul Oneid – Back in the Saddle


I recently competed at the EPC Open Challenge.  The meet was over on my second squat where I suffered a re-injury to my right quad.  Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Between now and then I will be focusing on first getting healthy and then working on some very glaring weaknesses in the bench and deadlift specifically.


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As I mentioned in my last log post, my time since the meet has been focused on rehab and blood flow work.  To be honest, it was exactly the break I needed mentally.  I have been able to refocus my mind and get my body feeling the way it should.  The quad is doing well.  I feel no pain day to day, but I can tell that it needs to get stronger.  In my experience, when pain is gone, movement is the best medicine.  I will be reintroducing the squat this week, but it will be done with a strict tempo and a band around the knees.  I have resolved my hip shift in day to day activities (and the sumo deadlift, in the video), but I must learn to integrated it into the squat and learn to hold tension during the whole movement.  More on this to come.

The goal of this entire week is a deload week.  Everything light and getting back to using the barbell.  I will also be gauging how my body feels with the movements I have selected.  This day was a big success.  I haven’t trained sumo in a long time and I think it is time to get it back in the rotation.  My hips need to get stronger and the wide stance will challenge me to maintain consistent pressure and tension side to side.  Everything felt great.  I pulled some sets double overhand to make sure my grip didn’t affect the hips and then a couple mixed grip.  I also played around with my foot position and found something I liked.  Time will tell if this is something I roll with, or just another tool in the toolbox.  Everything was kept very light and my focus continues to be moving through movements quickly.  The whole session was 90 minutes including warm-up.


  1. Sumo Deadlift – 405x1x8sets
  2. 2″deficit stiff leg – 225x10x3sets
  3. Weighted Chin-ups – 6x4sets
  4. BB Row – 5x5sets
  5. SA KB Swing – 3x10ea
  6. Band face pulls – 5×20
  7. Goblet single leg stance – 4x(3x10sec/side) *I will video this later one.  Fantastic core and hip movement


  1. Daily hip rehab sequence
    1. 5 minutes cardio
    2. Supine Alternating hip lift x20
    3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
    4. McGill Big 3 – 5x10sec each movement
    5. Single Leg Glute Bridge – 3x10sec iso hold per side
    6. Iso Deadbug – 30sec/ side
    7. Single Leg RDL Iso hold – 30sec/side
  2. Dynamic Tactical frog w Internal Rotation – 2×10 + 10/side
  3. Wide Stance Bulgarian SS – 2x15ea
  4. Front Loaded DB Good Morning with hip circle – 2×15
  5. Hip Airplane – 2x10ea
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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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