Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats

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

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I read a post the other day from Trevor Jaffe, whom I greatly respect, speaking about how one of his most successful clients (multiple WR holder Jen Rotsinger) describes her off-season work as “nothing special.”  These days, people are looking for a quick fix, or immediate progress and quite frankly I find it unfortunate.  The ones setting the records and winning the big meets understand that progress happens in the trenches, doing the grunt work, the things that are “nothing special.”  I may not be at a level where I can be spoken about amongst those lifters, but that is the work ethic that I try to emulate and the attitude that I try to cultivate in those I coach.

This week’s training went according to the plan.  Everything progressed as planned.  My hip continues to improve and I believe that after next week’s planned deload, I will be out of the woods and free to push it a bit harder next 3 week block.  I really think I hit a home run with the changes I made to my squat training.  Squatting more frequently has improved my recovery and my mobility because I am not doing as much volume within a single session and it gives me an opportunity to be in a squat position 3x per week.  I am finding it takes me less time to warm-up and my positioning is improving each week.  On the bench, the additional frequency is helping as well.  More exposures has allowed me to improve my technique and it’s resulted in the RPE’s this training block being lower, while the weighs were heavier.  Can’t argue with that!

All that being said, I’ll keep my “nothing special” and keep making progress.  You can have the flashy stuff.



  1. High Bar – 4×8, up to 1 top set at 210kg RPE 7
  2. RDL – 485x5x4sets
  3. Mod Grip Pin Press – 310x5x3sets
  4. SL RDL – 3x10ea /ss CSR – 4×12
  5. Bulgarian SS – 3x10ea /ss Iso Reverse crunch Deadbug – 4x8ea



  1. Feet Up Bench – up to 165×2
  2. Swiss bar – 150x2x4sets
  3. DB bench – 4×8
  4. Weighted Pullups – 30reps
  5. Pressdowns – 4×20 /ss 3way shoulder – 3x12ea
  6. SA Farmer Walk – 4sets 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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