Paul Oneid – Benching and a new Gameplan

Due to personal and professional commitments, I have decided not to compete until 2019.  I am currently rehabbing a torn quad I suffered in my most recent meet and getting back into the groove of training.  So far, I am having a lot of fun and feel like good things are coming.

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Due to the quad injury, I haven’t really been able to train the way I want to train and that has been frustrating.  I found myself dreading training because I knew I wouldn’t feel as though I was pushing as hard as I could and was constantly reminded how weak I am right now.  So, I am taking my own advice and setting some goals.  I have reached out to Tucker and we are going to be working really diligently on my diet and we are also going to be focusing more on bodybuilding style hypertrophy work.  By focusing on the diet and the new style of training, I will be distracted from the injury and find some new motivation.  On the rehab side, I have opted to start walking more, as opposed to the biking I was doing.  The bike seemed to bother my hip because of the lack of full hip extension and really tightened up the quad.  I will either walk on the treadmill first thing in the morning, or post workout, but I will do it daily for about 20-40 minutes.  It is way to cold and way too dangerous for me to risk tearing my quad again on the ice and walking with poor gait because of boots.  It’s annoying, but it has to be done.

Training will be split into a Sq/DL focused day, a Bench focused day and a hypertrophy day for both (Fluff and Buff style) with Tucker’s own twist.  Yesterday was the first session and even though it was just the bench day, I had a new focus and intensity to my training that has been lacking since meet prep.  One thing I will be doing on the powerlifting focused days is staying away from the exact competition movement and opting for variations that attack my weak points.  This way I won’t actually know strong, or weak I am.  If the variation moves up, it should mean I am getting stronger because they are lifts that I am weak at.


  1. Handstand holds – 3x20sec
  2. Close Grip, paused – top set 315×5 RPE 7
  3. Feet up, Spoto – top set 255×8 RPE 7
  4. Neurogrip pushups, feet elevated – 3×20
  5. Rolling triceps – 3×10
  6. Pressdowns – 5×20
  7. ShoulderRok /ss Plank rollouts on a foam roller – 3×20+25



  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. ShoulderRok – 2×20
  3. McGill Spine – x10
  4. Band Shoulder mobilization – x10ea
  5. Scapular Pushups – x10
  6. Band Pull apart complex – 60reps
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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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