Paul Oneid – Humble Pie

After a number of months dealing with knee and hip pain, it was revealed that I have a torn lateral meniscus in my left knee, which requires arthroscopic surgery. I am currently scheduled to have the surgery on December 4th. Training until then is devoted to hypertrophy, as I likely will not compete until the summer. My goal right now is to put some size on my upper body and to balance out my lower body in order to facilitate the post surgery recovery.   I am still working with Scott Paltos for my nutrition and Brian Carroll is helping me program my upper body work.  

Before I go into training this past week, I want to say something – I have no clue how I ever squatted 800lbs.  I can barely do some of these lower body movements with only bodyweight!  It is humbling to say the least, but I am definitely learning a lot about my body and where my weaknesses lie.  This is definitely going to help me once I start training properly again.

Overall I am feeling really good.  Nothing hurts and I feel like my training has purpose.  15 more sleeps till the knife and it cannot come sooner.

Warm-up each day was:

Hip circle for 200 steps

Supine alternating hip hikes

Big 3

Clamshells, lateral leg raises, single leg glute bridge, glute bridge iso hold

Single leg banded hip extension 4-5sets (15 on left, 10 on right), TKE 100 reps

Monday – Unilateral Lower

  1. Deficit bulgarian Split Squat – 4×12 *I do these with a vertical front shin angle and focus on pulling with my glute out of the bottom
  2. Stiff Leg Deadlifts – 6×8 RPE ~5 focusing on feeling tension in the appropriate places
  3. Single Leg RDL – 3x10ea
  4. SL Leg Curls/ SL Leg Extension – 5x20ea with slow eccentrics

Tuesday – Bench/ Shoulders/ Triceps

  1. Floor Press – 345x3x3sets RPE 7
  2. DB Bench – 5×20
  3. Machine Shoulder press/ machine laterals – 4x20ea
  4. Cable laterals – 15 bent over/ 15 standing x3sets
  5. Pressdowns – 3 drops x4sets/ Pec Deck – 3×20

Wednesday – Lower

  1. Banded Leg Extension – 100reps
  2. Rack Pulls – 525x3x3sets
  3. RDL with hip circle – 4×12 with slow eccentric
  4. GHR – 3×8
  5. Banded Hamstring Curls – 100reps

Thursday – Rest

Friday – Bench/Shoulders/Triceps

  1. Spoto Press (no leg drive) – 345x3x3sets RPE 7 *went to globo gym and didn’t have shoulder saver pad.  I liked this better I think
  2. Incline Close grip – 4×10
  3. DB overhead press/ lateral raises – 3x15ea
  4. Pressdowns/ Pec deck/ Curls – 4x20each

**Wanted to do more, but the gym was closing

Saturday – Unilateral Lower

Repeated Monday

Sunday – Upper Back

  1. Chest Supported T bar Row – 6×8
  2. Lat Pulldowns – 4×10
  3. Hammer High row, underhand – 4×12
  4. Cable Low row/ Straight Arm pulldown/ Reverse Pec Deck – 4x20ea


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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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