Paul Oneid – Just keep on truckin’

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I have worked hard to improve my body composition. That journey is nearing its end and I will be sharing the results in a few weeks when we wrap things up.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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The last 2 weeks have been challenging to say the least.  Tucker has dropped my food and as of this week, we are up to 1hr of cardio per day.  No, I do not feel good.  No, I do not have a lot of energy.  YES! It is 100% worth it to achieve a goal.  I haven’t complained, nor have I been a complete asshole to be around.  When you make a choice to achieve something that you never have before it will be uncomfortable – ACCEPT IT AND MOVE ON!  You are not more important than anyone else and no one else’s life should be negatively impacted by your choices.  You may disagree, but this is my log and I say what I feel.  So far, I am down 20lbs and BY FAR the leanest I have ever been.

Regardless of the low calories and very high amount of exercise, I have only actually had 1 bad training session.  I find that incredibly interesting.  I’ll talk more about that in my summary of the weight loss journey.  Training this weekend was fun!  Saturday, I woke up at 5 to go do cardio before driving to Kingston.  I handled 6 lifters, then trained bench at Iron King.  If you’re in Kingston, definitely check out Arthur and Brittany Laramie’s facility.  After training, I did more cardio and then drove home.  Sunday, I squatted and pulled at Dynamo.  Decided to sumo for the first time in a long time and it looked like it.  I have completely lost my sumo pull, but at this point, I got good work in and it provided me solid feedback to move forward.  You’ll notice I have changed the structure of my sessions.  The reason being: more work = more calories burned.  Keeping the weights submax and rests short.



  1. Duffalo Bar Bench – 275x5x5sets RPE 7
  2. Close Grip Feet Up – 245x8x3sets RPE 7
  3. Dips – 3×10, 2×20
  4. Pushups – 3×30
  5. Pressdowns – 150reps


Squat and Sumo

  1. SSB CAT Squat – 355x5x7sets in 13min 30sec
  2. Sumo – up to 500×5 RPE 8
  3. Bulgarians – 5×15/leg
  4. KB Swings – 10×10 EMOM
  5. ShoulderRok RDL rotations – 4xlots (anti-rotation core movement)



  1. Daily hip rehab sequence
    1. 5 minutes cardio
    2. Supine Alternating hip lift x20
    3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
    4. McGill Big 3 – 5x10sec each movement
    5. Single Leg Glute Bridge – 3x10sec iso hold per side
    6. Iso Deadbug – 30sec/ side
    7. Single Leg RDL Iso hold – 30sec/side
  2. Upper
    1. KB Halos
    2. Lots of pushups
    3. Band Pullapart series – 100reps
  3. Lower
    1. Tactical Frog with Internal rotations – 2x10ea
    2. SL RDL to Sprinter Pose to Airplane – 3x10sec/position/leg
    3. Goblet Squat – 5×15
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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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Brian Carroll

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Brian Carroll

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