Paul Oneid – Off Season | We made it to Calgary!

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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Well, we made it to Calgary!  About 38hrs of driving, 5 days and almost 4000km travelled.  I have one thing to say – Canada is enormous and largely empty.  Being out of our routine was hard and being stuck in a car with anyone for that long is a challenge, but we made it and we are still married LOL.  Our stuff doesn’t arrive for another 5-10 days, so we will be in a hotel until then, but NO MORE DRIVING!

We managed to train everyday while we were on the road, but my hips were definitely not happy.  The squats were rough and quite shifty, but I’m taking it in stride.  The bench also felt off because of my shoulders/ t-spine feeling super locked up.  General advice – take your time warming up and prioritize some mobility work after training.  Also, bodyweight lower body movements between upper body work is a must (think lunges, SL RDL, Cossack etc.). I think this helped a great deal for me.

Things are going to be pretty hectic over the next couple weeks, but I took the time off work, so that is a big load off my shoulders.  We will be settling in and getting to know our new city and surroundings.  This will be a great experience for both Pam and I.  Training will happen, as it always does, but it definitely won’t be a priority for me.


Squat Deload

  1. Tempo Paused – 405x3x3sets
  2. CAT – 405x3x3sets
  3. Bulgarians – 4x12ea
  4. SL RDL – 4x12ea
  5. Peterson Step-up – 4x10ea
  6. SA KB Front Rack Carry /ss Ab Wheel with foam roller between knees – 4x50ft each + 12reps


Bench Assistance Deload

  1. Feet up – 275x5x4sets
  2. Spoto – 275x5x4sets
  3. Proprioceptive Pushups – 3×20
  4. Superset
    1. Reverse Pec Deck – 4×20
    2. Dips – 4×20
    3. DB Front Raise – 4×15
  5. Conditioning – 15min AMRAP
    1. Sled Push – 50ft
    2. Weighted Carry – 50ft



  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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