Paul Oneid – Off Season is DONE!

I am at the tail end of a long off-season.  Things have gone perfectly to plan.  A lot of weak links have been improved and I am feeling stronger than ever.  I am still working with Byrd for my training and Tucker for my diet. My next meet will be the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque.


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This week marked the end of my off-season testing.  The goal this entire week was to work up to a tough single, around RPE 8-9 and see where things are at.  I didn’t need to PR by any means, just gauge where my strength was at with heavier weights.  As you saw, the squat went phenomenal.  Honestly, the bench was a tad disappointing, but the deadlift was awesome.  I have 14 weeks until the meet, so Byrd and I won’t jump right into prep just yet.  We will take the next 4 weeks to get my overall volume back up a bit, revamp the training split and get things feeling perfect for the Meet prep.

Over the last few weeks I have had trouble keeping my butt on the bench.  After talking with Byrd about this upcoming meet, the use of ER racks and the slightly lower bench height, we opted to go back to a “feet tucked” position.  I am still going to play with this, but I am still disappointed that I didn’t have more in me.  I did 2 singles with the top weight, which is something I haven’t done in an off-season before, so I am not completely pissed off I guess.  The bench continues to frustrate me, but if you know me, you know I don’t quit.  I will bench a PR Dec. 10, 2017.

On the deadlift, it’s another story.  Historically, in the off-season my deadlift is trash.  The hight total volume kills my pull.  This off-season it hasn’t felt great, but I knew I was making progress in some key areas.  It showed in the test.  My goal was to work up to 675 lbs and call it a day no matter what.  675 is weight that I can accurately gauge my strength levels, so there is no need to push it any further. It moved just as well as it did during my last prep.  Things are clicking!

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30 total
  • Assisted box get ups x10-15ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • McGill Big-3
  • On Upper days (1-2 rounds)
    • Band dislocations – x20
    • Band Pull aparts – x20
    • Mace Swings – lots
    • Pushups with scap protraction – x15
    • T-Spine mobilization – 5x5sec holds
  • On Lower Days (1-2 rounds)
    • TKE Iso-hold – 10x5sec
    • Single leg RDL – x15ea
    • Hip Airplanes – x15ea
    • Bulgarian Split Squat – x15ea
    • Goblet Squat – x15
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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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