Paul Oneid – I’m not done, yet. Wk1



I competed June 19, 2016 and had a sub-par performance. I left a lot of weight on the platform and I was left quite disappointed. I know I can be better and I will. I have reached out to Byrd to help with my training and Danny to dial in my diet. I plan on competing again on October 2, 2016 without a cut to dial some things in before I dial it back in prep for the Arnold 2017.


Training this week went great.  My fitness needs some work, but it will come in time.  I definitely let it drop too low towards the end of meet prep and I think that hurt me in the long run.  In any case, I am looking forward to making some big improvements


  1. Bench – 4×6 up to 2 top sets at RPE 7 – 275,295,315,325
  2. Close grip paused – 3×3
  3. DB incline – 3×8
  4. Pressdowns – 100reps


*Working on conventional

  1. Deadlift – 4×6 up to 2 top sets at 7 – 455, 475, 500, 500 *likely was consevative on the RPE, but my conventional needs work and I want to be perfect
  2. BB Row – 5×5
  3. Shrugs – 5×5
  4. Chins – 3×10
  5. Facepulls – 3×20
  6. Stir the pot – a butt load

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30
  • Side lying clams – x20ea
  • Lateral leg raise – x20ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • Big 2 (bird dog/ mcgill situps)
  • TKE Iso-hold – 10x5s
  • On upper days
    • Band dislocations – 2×20
    • Band Pull aparts – 2×20
    • Mace Swings – lots
    • Pushups with scap protraction – 2×15
    • T-Spine mobilization – 2×5 holds
  • On Lower Days
    • Single leg RDL – 2x15ea
    • Hip Airplanes – 2x15ea
    • Bulgarian Split Squat – 2x15ea
    • Goblet Squat – 2×15


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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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