Paul Oneid – Off-Season | Deadlift Progress

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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All I can say is that each week my deadlift is feeling stronger and positions are getting better.  Last week I found that a wider stance with more toe flare really made me feel strongest, so I stuck with that on this day and the last set felt just as good as the first.  The cambered bar squatting continues to feel solid as well.  I am really liking doing them first.  I’ll continue to add a little bit of volume each session to these until I get to 5x5sets, then I will rinse and repeat with 20lbs more.  The conventional felt a tad heavier than it should have, but I did more on the 2 previous movements, so that is to be expected.  More focus needs to be taken to pull my chest up and keeping it there as I transition above the knee.  I need to break that poor position badly.  Got a sick upper back pump after all the pulling.



  1. Paused Cambered Bar Squat – 405x3x5sets
  2. Sumo – 495x5x4sets (added a set from last week)
  3. 2′ deficit conventional – 455x5x3sets
  4. Pullups – 5×5
  5. DB Row – 4x12ea
  6. Facepulls – 4×25



  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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