Paul Oneid –> Off-Season | Ramping things up

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


So, it was brought to my attention from my new friend Bruce (Bryce Krawczyk) that I have been deloading since I got to Calgary.  He isn’t wrong – I have been being a bit of a bitch, but that being said, I also have not felt awesome.  This is the first time in as long as I can remember when my life stressors had a profound effect on my training.  I needed to back things down because I legitimately could not push any harder.  I’ll take this as a win that I intuitively listened to my body, as in the past I most certainly would not have.

After getting bullied by “Mr. IPF” himself, I had a bit of fire in my belly this week.  My body is feeling good and my hip is coming around nicely.  It’s time to stop being a bitch and get stronger.  I don’t think it can be overstated how profound of an effect that your surroundings can have on your outlook.  I was genuinely worried about this when we moved because I was spoiled with my environment at Dynamo.  Everyone there wanted to be the best they could be and it was very motivating.  So far, the Strength Edge has been great and if you’re in the area, it is definitely where you want to be training… except for that Bruce guy.  He’s a bully.


Bench Assistance

Goal – Just keep adding 5-10lbs per week on the rotation

  1. Military – 205x10x3sets
  2. Incline – 235x10x3sets
  3. CG 2 Board – 275x10x3sets
  4. In a big circuit
    1. Chins – 50reps
    2. Triceps – 3×15, 3×20
    3. Laterals – 4×10
    4. Biceps – 3×15
    5. Copenhagen Plank – 3x(3x10sec/side)



*Goal – work up to some top sets at 7 and then get some volume in.  Also using a stiff bar and no belt for all my deadlift variations.  A stronger back and core would be the desired outcome there.

  1. SSB Pin Squat – 3×3@6
  2. 2″ Deficit DL – top set 5@7, 90% of top set x5x3sets
  3. 2″Deficit Stiff Leg – top set 10@7, 90% of top set x10x2sets
  4. BB Row – 4×10
  5. GHR – 3×12 (assisted) /ss Facepulls – 4×20 /ss Ab Wheel 4×12



  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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