Paul Oneid – Dialing things in

I am at the tail end of a long off-season.  Things have gone perfectly to plan.  A lot of weak links have been improved and I am feeling stronger than ever.  I am still working with Byrd for my training and Tucker for my diet. My next meet will be the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque.


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This deload week was needed.  My SI was starting to get pissed off again and quite honestly, even if it wasn’t scheduled, I would have taken one.  I am no longer in the habit of “working around” issues.  You save so much more time if you just stop, address them and then move on.  I’m almost done this week and I have zero SI pain.  A few changes I have made are:

  • I start each day with a 20-30 minute walk
  • I do a few dynamic mobility movements and selected static stretches right after (obviously included the McGill Big-3)
  • Use my standing desk more and try to sit for no longer than 30 minutes at a time
  • I go for 5-10 minute walks throughout the day when my attention wavers

Who knew that if you want to move better, you have to actually practice moving?!

In the video you will see a few pulls and a squat. The focus on these was placed on achieving a strong brace.  I felt that especially on the deadlift, my bracing and lifters’ wedge had gotten lazy.  You can see clearly that I am trying to get the bar to float before I pull it.  Everything feels way more dialled in.  The squat is feeling the best it ever has. The singles at 200kg moved like an empty bar and I am stoked to jump into some singles next week, as we move towards our off-season test.


  1. Squat – 6 singles RPE 5
  2. Bulgarians – 3×10
  3. SL RDL – 3×10
  4. Ab Wheel – 3×15


  1. Deadlift – 6×1 RPE 5
  2. McGill Chins – 10 singles
  3. Forward Sled Drag – 3x75ft
  4. Facepulls – 3×20
  5. Single Arm KB Deadbug – 3×10/side

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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