Paul Oneid – Finding my way

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.


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Since my crash this weekend, I have enjoyed a very productive week.  Training has been low stress, but I am working hard and I have reintroduced a lot of variety into the plan that should keep me mentally engaged.  Although I say that my plan will be low stress, I don’t get much out of training unless I am challenging myself, so I have chosen movements that will make me work hard with lower weights.  I will go more in depth into my approach in an article at some point, but for now I am seeing how it develops.  Here is some bench and squat work from the week:

RPE are staying in the 6-7 range and I am trying to move well.  The bench work seems to be going well, but I always say that and haven’t benched a PR in 3 years, so I am taking it on week at a time and as longs the weights go up, I am happy.  This is 70lbs less than my best 5×5, so I am starting slow.  On the squat you can see how uncomfortable I am doing the tempo work.  Just trying to find tension in the right places.  I am very inconsistent right now.  Also, I am going to play around with “piston style” Hatfield squats.  We don’t have a leg press, so that’s a great sub.  The pump from those was insane!  All in all a fun week and the lower stress should help me feel more like myself in the next few weeks.



  1. Touch and go Bench – 5×5 RPE 7
  2. 3 sec Pause Bench w 60lbs chains – 4×5 RPE 7
  3. Dips – 3×20
  4. Band Flies – 3×20
  5. Hammer curls /ss DB Tricep ext – 5x20ea
  6. Rolling Plank – 3x(3x10sec/side)



  1. Tempo Squats on Cambered Bar (4:2:1:1) – 5×5 *this was super light, but still felt shitty and inconsistent, so I didn’t push
  2. Hatfield Squat – 3×20
  3. GHR – 3×10
  4. Deficit reverse lunge – 3x10ea
  5. Stir the Pot – 3×80
  6. KB Swings – 10×10 EMOM at 48kg



  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
  3. Upper
    1. ShoulderRok – 4x10ea
    2. McGill T-Spine – 10reps
    3. Pushups – 3-5×10-15
    4. Band Pull Apart series – 2x10ea x5 positions
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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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Brian Carroll

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Brian Carroll

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