Paul Oneid – Deconstructing my squat

I am in the thick of a long off-season.  My next meet will be at the end of November, raw with wraps at 220lbs.  For now, my focus remains on my professional endeavors, but I will continue to work diligently to improve as a lifter while enjoying a lower stress approach to training.


Get your copy of the 10/20/Life Second Edition HERE

Get your 10/20/Life gear HERE

Get your Captain Jacked Supplements HERE

Grab your INZER Gear, the best gear on the market HERE


The squat is still not feeling natural, which is fine, but as long as I can keep improving each week, I’m happy.  This day was a small win.  I got in the volume I wanted on the high bar and then some paused work low bar.  Since getting the orthotics, I have stayed in the heeled shoe.  Based on how this day felt, I am going to work in the flats next squat day.  Finding tension is still very hard, so we will see if the footwear change makes a difference.  You can see in the video that I still have a slight lateral shift on a few reps.  I will be deloading, so it will be the perfect time to implement the switch.

The goal on this day was to get some work in high bar in the RPE 7 range and then practice my positioning low bar.  The high bar felt good and the fact I was able to be in the mid 4’s beltless comfortably again is a great sign.  The low bar felt sloppy and foreign, but it’s the first time I have used it in a few weeks.  It’ll eventually start feeling natural again.  Just will take time and I am in no rush.



  1. High bar – 445x5x5sets (3min rest)
  2. Paused Comp Squat – 445x3x5sets (2min rest)
  3. Goblet Hindu Squats – 3×20
  4. Walking Lunges /ss GHR Hypers – 3x20steps +20 reps
  5. Stir the Pot – 200reps



  1. Daily
    1. Bottoms-Up Carry – 5 trips/arm
    2. McGill Big-3
  2. Lower
    1. Sprinter Pose to RDL to Hip Airplane – 2x10ea
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
The following two tabs change content below.

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!
No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!