Paul Oneid – Off-Season | Tempos, CATs, Stiffs and Bro-ing out

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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Exercise Spotlight – Pushups


Continuing to work with the same weights and just adding volume on the squat.  This was the peak of the volume, completing 8 sets of squatting in total.  I was pretty unhappy with my positioning on the set I videoed, but the rest of the sets were much better.  Bracing and staying tall into the hole were my focus on the tempo work.  On the CAT squats, I was sitting back too far until the last rep of the video.  I need to do a better job of feeling even foot pressure throughout the eccentric.  I am getting better, but I wasn’t really happy with this day.  Stiff legs continue to move well, again just adding 1 set at the same weight each week.  I’ll continue this for 1-2 more weeks (after a deload) and then reset my top set.

I got the bench assistance day done at 6:30am because I had a lot of work to get done.  Lucky for me the old guy who punched me doesn’t train at this gym.  All in all a solid session and I am definitely improving on these two movements.  I will likely work up to a top set of 8 after a deload and add volume that way instead of just peaking the loading for the same # of reps.  Undecided as of now, but both are great ways to progress – either drop the volume and add weight before tapering up, or continue adding weight within the prescribed volume.  I am pretty close to the top end for 8’s, so I am leaning towards option 1.



  1. Tempo High Bar Squat 4211 – 405x5x4sets
  2. CAT High Bar Squat – 405x5x4sets
  3. Stiff Leg DL – 405x8x3sets
  4. BB Row – 4×6
  5. SA Bulgarian w TKE bias – 3x12ea
  6. GHR – 3×8


Bench Assistance

  1. Feet Up – 285x8x4sets
  2. Spoto – 285x8x4sets
  3. Banded Floor Press – 4×12
  4. Superset
    1. Seated DB OHP (unsupported) – 3×12
    2. Lateral raise – 3×20
    3. Banded Pressdowns – 5×20
    4. Stir the Pot – 200reps



  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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