Paul Oneid – Off-Season | Cheating at Deadlifts

I competed in my first meet after a year break on November 24th, 2018. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season.  I’ll be looking to compete at some point in the summer, but haven’t decided when or where.  In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.


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Now that my hips are healthy, I figured it would be as good a time as any to try and get some work in to re-learn sumo.  I much prefer pulling sumo, but I haven’t been able to since my knee surgery, which caused a really significant hip shift.  I worked hard last year to resolve that and it seems to be holding well with the maintenance work.  That being said, it has only been 2 sessions and the weights aren’t heavy per se.  Time will tell, but I am taking it slow and will be keeping the weight static and just adding volume.  You’ll see I did some light, low volume paused squats with the cambered bar before hand.  This serves 2 masters – it increases the frequency of my squatting and it helps open my hips for the sumo.  It’s a new thing for me, so we will see how it goes, but so far, so good. After sumo, I did some conventional deficit work and then some back work with weighted pull-ups and some DB rows (not videoed).  This was a lower RPE session, more so focused on building volume.  Right now I am working the base of the pyramid and making it as wide as possible.


Deadlift/ Squat

  1. Cambered Bar Paused Squat – 405x3x4sets
  2. Sumo Deadlift – 495x4x4sets (RPE 6)
  3. 2″ deficit conventional – 435x5x3sets
  4. Weighted Pull-Ups – 5x5sets
  5. DB Rows – 12x4sets
  6. Facepulls – 25x4sets
  7. SA KB Suitcase hold – 30sec/arm x5 minutes, no rest @88lbs



  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
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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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