Paul Oneid –> Off-Season | Hittin’ those angles

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


Ok, so this is something I have adapted from the homie Jay Nera’s spin on some of Charles Poliquin’s recommendations on linear progression of loading.  Jay calls his method the “10 to 1.”  I am calling mine “Triple Drops.”  Pick 3 complimentary movements.  Perform 3×10 on each to start.  Add 5%ish per week and drop a rep per set.  Cycle through this until you get to 5’s, then run it back 5-10lbs heavier.  It’s super scientific and very fancy.  I know it won’t make sense to most of you, so just take my word for it.  EXTREMELY COMPLEX SHIT OVER HERE!

This day serves as my bench assistance day.  Do I expect to progress this indefinitely?  No of course not, but it serves my current goals well and it’s fun.  Welcome to my off-season!  So far, my upper body has been feeling great and my pressing feels strong.  Because this day is so high volume, you’ll notice on my heavier bench day my pressing volume is quite low.  Remember too that I added form work on another day as well.  This means I have to always be aware of how my shoulders/ elbows feel and do the work outside the gym to keep them healthy.  It also helps that I am not doing any back squatting either.  Let the gains begin!


Bench Assistance

  1. Military – 235x6x3sets
  2. Incline – 265x6x3sets
  3. Close Grip 2 Board – 285x6x3sets
  4. Lat Pulldowns – 4×10
  5. DB Laterals – 4×10
  6. Arms – 6×12-15 of each
  7. Copenhagen plank – 3x(2x15sec/ea)



  1. Daily
    1. Walk – 10minutes
    2. McGill Big-3
    3. Full Body CARs
  2.  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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