Paul Oneid – Deadlifting

I am currently in a VERY long off-season.  Mentally and physically, I need a break.  I’ll have lots on the go the next few months business wise, not to mention that I will be getting married, so this is the perfect time to enjoy an off-season.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 10, 2017 in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 pay check.


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Byrd put block pulls back in the plan.  I hate them.  I suck at them.  I dread doing them.  You know what?  I know that is exactly why he keeps them in there.  My back needs to get stronger and doing what you suck at makes you a better lifter.  I will happily do anything that I know will make me a better lifter.  I have some money to win!

I honestly didn’t know how this session was going to go.  It was much later in the evening than I normally train and I am still not 100% from the SI issue I was having.  I made sure to warm-up really well and I was happy to get some really good work in with no discomfort.  That’s a win!  Also, to be moving weights this heavy this far out from a meet comfortably, that is great news.


  1. Block Pulls – 5×2, 3 sets RPE 8 (last set shown above)
  2. Form Pulls – 70%x1x4sets
  3. Rack Rows –  5×8 (No straps and focusing on wedging to get the bar off the pins)
  4. Facepulls – 3×25
  5. Stir the pot – 180reps

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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