Paul Oneid – End of Off-Season Squats

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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So, since I figured out my foot positioning, you could say my squat has been rolling.  Depth is where it needs to be for the strict IPL/USPA standards and I changed my bar position just slightly, which is helping me stay more upright.  I can’t remember a time when my squat has felt this uninhibited.  I feel like something really big is coming.  I am really excited to back off the weights a bit, dial things in and put together a healthy and consistent meet prep.

The goal on this day was to work up to a conservative single at around an RPE of 8.  I honestly think I did that perfectly and didn’t overshoot.  This will likely be my opener at the meet in December.  So, for the record, my opener will be 50lbs more than Jordie Muppet’s PR.  That guy is about as fucked as a $2 hooker on the first of the month.


  1. Squat – 3 top singles with 1 at RPE 8
  2. SL RDL – 3×8
  3. Bulgarians – 3×8
  4. Stir the pot – 150reps

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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