Paul Oneid – Off-Season | Front Squat and Bench Tech

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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So, I will be the first person to say that I had been flying by the seat of my pants a little bit since the meet.  I knew this move out west would throw a wrench in my plans, so I used my best judgement, kept things light, worked on weak points, but did not apply any real hard structure to things.  I did this last year with my diet and it really took stress off me, so I employed it again.  Now that we are here and things have settled somewhat, I wrote out a plan to bring me into meet prep shape for the summer.  There are a couple meets I am eye-ing, but I am keeping my hand close to my chest for now.

The plan on the squat is that I am staying with the tempo work, but I am opting for front squats.  These have been HUGE for me in the past!  Front squats also limit the load I can use while my hip comes back around.  These were extremely challenging today, so I know they’ll be good for me!  Total squatting volume will consist only of the front squatting.  This will be only 1x per week.  My focus will be getting my hips functioning the way I need them to, so there will be more targeted accessory work.  I am learning to back off in my old age!  I also want to increase my benching frequency while my squat load is lower, so I have added in a third press into my week.  Just low volume technique work for practice, nothing special.  I will give a summary of each training day as they come up.  This was an awesome session!

Squat/ Comp Bench

  1. 4211 Tempo Front Squat – 140x5x3sets (RPE 9 Ouch!)
  2. CAT Front Squat – 140x5x3sets (RPE 7)
  3. Competition Bench – 130x3x5sets (RPE 6)
  4. SSB Good Morning – 8x4sets up to 125×8 (RPE 8)
  5. DB Row – 120x10x4sets
  6. SA Farmer walk – 4xturf /ss TKE – 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
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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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