Paul Oneid – Off Season | wk1 Bench and Lower Assistance

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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Rounding out the last 2 days of the training week were my main Bench day and my lower body assistance day.  The bench day is quite simple – I want stronger arms.  Feet up benching and the Swiss bar are two movements I tend to struggle with, so I am going to improve them.  I am also experimenting with a wider grip on my bench press.  Since I tend to have very poor leg drive, I may as well maximize my stroke and make it as short as possible.  We will see how things unfold with that.

On the lower body assistance day, my focus is on strengthening my hips and keeping them healthy.  Moving through multiple planes on 1 leg is a solid recipe for success in that realm.  The first time through, this day revealed some areas of focus.  I need to focus on getting more hip extension in the back leg on the Bulgarians.  The RDL felt great and I will continue to build there.  The DB Down Squat was quite painful, but after a set or two, my hips really opened up.  Our gym should be getting a belt squat soon, so I will definitely make good use of that.  I would have liked to do some leg pressing, but the machine we have is an odd angle for me and locked up my hips really awkwardly.  All in all a solid training week that I am looking forward to building off of.



  1. Feet Up – 6’s up to 135×6 RPE 7
  2. Swiss bar – 120x6x4sets
  3. Chaos Pushups – 100reps
  4. Lat Pulldown – 4×10
  5. 3 Way Shoulder Raise – 3x12ea
  6. Pressdowns – 4×20
  7. Stir the Pot – 200reps


Lower Assistance

  1. SSB Bulgarians – 135x8x4sets
  2. RDL – 435x6x4sets
  3. DB Down Squats – 75x10x4sets
  4. SL RDL – 75x10ea x3sets
  5. Goblet Cossack Squats – 25x10ea x3sets
  6. Pull-Ups – 50reps
  7. Planks – 5 minutes total (2 sets)



  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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