Paul Oneid – Deadlifts

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 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.


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I am going to preface this video by saying that sometimes, you don’t have it.  Some days, you shouldn’t just grind through it.  Some days, you have to know when to ease off the gas pedal.  The key is understanding that a day in which you back off is NOT a wasted day, as long as you have intent.  Intent, in this case, means that you are mentally trying to do the right things.  As long as you are intending to perform the way you want to, good things will happen in future sessions.  Just because it doesn’t click today, doesn’t mean it won’t click in your next session.  Had I tried to gut out this session, it would have affected me in the rest of my sessions this week, possibly next week and it would most certainly have crushed my confidence and derailed what has been a VERY positive off-season so far.  I intended to move the bar the way I wanted to, but my body just wasn’t having it for whatever reason and that is OKAY!

Now, this set doesn’t look terrible, but it moved much slower than I would have liked and I was having trouble holding my back position.  It was also misloaded 20lbs too heavy.  I did the work, but it gassed me.  The plan was to go up and hit 5 more singles at a heavier weight (which was also misloaded 20lbs heavy), but I did 2 and called it there.  Now, I am a bit frustrated, because even the misloaded weights should have been manageable, but at this point in the off-season, I am not surprised they didn’t move the way I wanted them to.  Had I not made a stupid loading error, today would have been a great day and my momentum would have continued.  Instead, I got some heavier work in, cut my losses and moved onto accessories.  No harm, no foul.  I’ll come back next week and pay more attention to detail.


  1. Deadlift – 3×3 RPE 7 (sets 2 and 3 were RPE 8), 1x2sets, planned for 5 (RPE 9, but should have been RPE 7)
  2. Lat Pulldowns – 3×8
  3. Facepulls – 3×20
  4. McGill Pullups – 2x8sets
  5. Birddogs and McGill Crunches – 5x10sec per side, each

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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