Paul Oneid – Deload Deadlifts

I am currently in a VERY long off-season.  Mentally and physically, I needed 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.


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This was my first deadlift session in about 2 weeks.  I deloaded, then tweaked my SI squatting, so I played it safe and just stayed away from any pain triggers.  The goal on this day was to relearn my stroke and really hammer home a strong wedge.  I feel like over the last chunk of the off-season I lost my speed on the deadlift.  It was likely a couple factors, namely the high total volume and the heavy SSB and Front squatting earlier in the week, but I really need to get that back.  I am not a grinder, so I need to take full advantage of my snappiness off the floor.

The changes I made were very minor.  I widened my feet just slightly and I backed off the bar just a hair more.  This allowed me to really get my quads involved and my weight back onto my heels more.  I have a relatively long torso, so the sooner I can get “behind” the bar, the more success I will have.  Not to mention, I squat +800lbs, so I want to use my legs to the biggest advantage that I can.  Today was a win.

I also videoed one of the different types of BB Row that I do.  I call it a “Wedge Row,” but I am sure I am not the only one who does this.  Essentially, you set up like a deadlift, wedge into the bar, pause and then row.  Reset between reps.  This really targets the erectors, along with the muscles of the upper back.  As you can see, not much weight needs to be used.


  1. Deadlift – 6 singles
  2. Wedge Row – 4×8
  3. Machine Pulldown – 4×12
  4. SA Chest Supported Row – 3x12ea
  5. Cable Lat Pulldowns w Pause – 3×10
  6. Chest Supported Shrugs – 3×20
  7. Stir the Pot – 3x60reps

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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