Paul Oneid – Deload doesn’t mean the fun stops!

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  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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Deload week doesn’t mean that you don’t work hard, it just means you give your body a break.  Truth be told, I don’t feel like I need a deload because the weights I have been using are so light, but I am being smart and staying ahead of things.  I want to make some changes in my training split as well based on some of the trends I am noticing, so the deload will be a nice reset.

This would have been my Bench Assistance day with Overhead and Dips, but instead I opted for some handstand work and pushups.  It got the barbell out of my hands and unloaded my lower back, but it was still incredibly challenging.  Moving your body through space is simple and serves many masters.  I can tell you that my shoulders, upper back and midsection were smoked after the bodyweight work.  It takes an incredible amount of stability and control to do these movements correctly.  Any gymnast will tell you my technique is awful, but I did the best I could given my mobility restrictions.  Am I going to start transitioning to gymnastics and getting hella flexible? Heck no!  But, doing these modified movements is a lot of fun to play with.  Consider putting some gymnastic and bodyweight progressions into your training in the off-season.  Just because there is no barbell in your hands, doesn’t mean you’re not getting stronger… you’re also probably getting healthier too.

Bench Accessories

  1. Hand Stand Push-ups – 3 every minute for 5 minutes
  2. Modified Pike Push-ups – 4×10
  3. Neurogrip pushups w feet elevated – 4×15
  4. SA Front and lateral raise – 3×10+10ea w no rest
  5. Superset 3×15-20ea
    1. Hammer curl
    2. Rope Pressdowns
    3. SA Preacher curl
    4. SA Banded pressdown
  6. DB Reverse fly + External rotation – 3×20+20
  7. SA Farmer – 5x75ft/arm


  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
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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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