Paul Oneid –> Off-Season | A bit of everything

I competed in my first meet after a year break on November 24th, 2018 and have recently moved across the country to Calgary, Alberta. Training will be ramping up slowly, but my focus will remain on my family and my professional endeavors. While I would love to compete again, I want to enjoy experiencing my new city and ensuring the success of a long-awaited business venture.  Stay tuned for more on that!


To inquire about Paul’s coaching services, visit Master Athletic Performance

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If you haven’t yet, check out my most recent articles:

Silence Your Inner Eeyore

A Coach’s Guide to Handling Multiple Lifters on Meet Day

Rethinking Progressive Overload: A strong spin on Escalating Density

Exercise Spotlight – Pushups


Training has been going phenomenal since my scheduled deload week.  Weights are moving the way they are supposed to and my hip discomfort is improving every lower body session.  I’m going to write an article on it at some point, but as you can see from the depth of my front squats, my mobility has drastically improved and I have done zero stretching to achieve it.  Funny how moving better results in you moving better!?

On the deadlift, I am still working with the power bar and without a belt in an attempt to improve my back and midsection strength.  Nothing drastically heavy, focusing on technique.  On the bench, my technique is feeling better and I am definitely improving.  My top set of 4 was 7.5kg up from last mini-cycle and at the same RPE.  Front squat was probably the biggest win because I had less discomfort than last week, it was a lower RPE and the load was 10kg heavier.  Things are moving in the right direction in all facets.



  1. SSB Pin Squat – 410x3x3sets
  2. Deadlift – 240x2x3sets, 180x5x5sets
  3. 2″ Deficit Stiff Leg – 155×8, 140x8x2sets
  4. Bb Row – 4×10
  5. GHR – 3×12
  6. Facepulls -4×20
  7. Ab Wheel – 4×12



  1. Feet up Bench – top set 152.5×4 at RPE 8
  2. Swiss bar – 137.5x4x4sets
  3. DB bench – 3×10,1×14
  4. PullUps – 25x6x5sets
  5. Pressdowns – 4×15
  6. 3 way Shoulder Raise – 3x12ea
  7. Stir the Pot – 200 reps


Front Squat/ Comp Bench

  1. Front Squat – 160x5x5sets (2min rest)
  2. Comp Bench – 140x4x5sets
  3. SSB Good Morning – 320x8x3sets
  4. DB Row – 4×10
  5. GHR – 4×8
  6. Peterson Step Up – 4×15
  7. Resisted Reverse Crunch DeadBug – 4x fail



  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2. Lower
    1. 90/90 Hip Transfers – 6ea way
    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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