Paul Oneid –> Off-Season | Deload Week

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


Deload week arrived at a really good time.  The hip is improving, all be it slowly, and I was feeling a bit run down.  This week I will continue to hammer the things that have worked for my hip and modify some things that didn’t work from the previous mini-block.  I am using this deload week to introduce the new movements/ structure at a lower intensity so I can hit the ground running next week… figuratively because there will certainly be no running involved.

The main change will be less squatting within a single session.  While front squats felt great (read as not shitty), that amount of squatting within a single session was a bit too much on my hip.  The solution is to decrease total volume and spread it out across the week a little better.  The other will be ditching the sumo deadlift.  It seemed to be the worst thing for my hip, so that experiment is over.  We will see how things progress after this mini-block and hopefully I will be healthy enough to ramp things up intensity wise after these 4 weeks.  Stay Tuned!



  1. Pin Squat – 3×2 RPE 5
  2. Deadlift +60lbs chain – 375x1x10sets  EMOM
  3. Deficit Stiff Legs – 3×10
  4. BB Row – 4×8
  5. GHR – 3×10
  6. Facepulls – 4×20 /ss ab wheel – 4×12


Squat/ Technique Bench

  1. Front Squat – 3x5sets RPE 5
  2. Comp Bench – 3x3sets RPE 5
  3. SSB GM – 3×8 RPE 6
  4. DB Row – 4×10 /ss GHR – 4×8
  5. Peterson Step-up 4×15 /ss SA Farmer walk – 4x50ft each



  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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