Paul Oneid – One week at a time



I am transitioning into meet prep.  Next meet will be June 18, 2016.  Very excited to get back on the platform after almost a year and a half.  Training this week was simply building on last week.  I really feel like I am finding my groove and more so my confidence under the barbell.  Taking things slowly and being patient has really paid dividends this off-season.  A huge thanks to Brian and Scott for helping with that.  It is not a strong suit of mine.

Also, I got my first 2 nose bleeds of the training cycle.  I wish I was hardcore, but it’s just because of the weather being dry.  Sorry for the disappointment if you follow me on Instagram lol.

This week….

Sunday – Bench Accessory (on the road in Toronto)

* Goal to just do a little bit more than last week

  1. Incline Bench – 255x5x5sets
  2. Close Grip – 285x5x5sets
  3. Dips – 110x10x4sets
  4. Pullups – 3×8
  5. Delts/ Triceps/Biceps – 3×20 each

Monday – Deadlift

*Goal to add in block pulls

  1. Deadlift – 585x1x3sets
  2. Block Pulls – 585x1x3sets
  3. SLRDL – 4×8
  4. Seal Row – 4×8
  5. GHR – 3×10
  6. Ab Wheel – 4×12

Tuesday – REST

Wednesday – Squat/ Deadlift Accessory

*Using this as a rehab/ single leg day.

  1. Goblet Squat – 6×10 including some warmups
  2. Stiff Leg DL – 285x10x3sets
  3. Walking lunges
  4. Rows
  5. SL Leg Curls
  6. Stir the pot

The goblet squat has become a staple in my warm-ups and a main movement on my lower body accessory day. The loading of the kettlebell(s)/DB places a significant load on the midsection and forces the athlete to properly brace in order to maintain an upright posture. Doing the little things right makes a big difference in the long run. Thanks to the boys at @cfqueenstreet for their hospitality while I'm on the road. #squat #gobletsquats #prehab #rehab #abs #lowback ##powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #powerrackstrength #teamprs #1020life #inzer #inzeradvanceddesigns #teampump #meetprep #noskinnychampions #progressisaprocess #therebuild #onedayatatime #theyhateuscausetheyanus #hotpam #barbellcanucks #ottawa #ottawastrong

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Thursday – Bench

*Goal to add 1 rep per set from last week

  1. Bench – 365x2x3sets
  2. Slingshot – 405x2x3sets
  3. Flies
  4. McGill Pullups
  5. Laterals
  6. Paralette Pushups
  7. Pressdowns
  8. Curls
  9. IYTW

Friday – REST

Saturday – Squat

*Goal to do 1 rep per set more than last week

  1. Squat – 555x2x3sets *these moved 10x better than last week
  2. Front Squat – 405x2x3sets
  3. Paused High Bar squat – 315x2x8sets on the minute
  4. GHR – 2×10
  5. Razor Curls – 2×10 (like a GHR, but you bend at the hip.  I had never done them before, but loved them.  I will video this week, because its a great variation)
  6. Ab Wheel – 4×12
  7. TKE – 100reps


Everything running very smoothly! Based on timing, I will push 1 more week, then deload.  Everything is on point and where it needs to be.


The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30
  • Side lying clams – x20ea
  • Lateral leg raise – x20ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • Big 2 (bird dog/ mcgill situps)
  • Pallof Press (I prefer this to the rolling plank because it lets me feel the twist in my hips and correct it)
  • TKE Iso-hold – 10x5secx 2-4sets
  • On upper days
    • Band dislocations – 2×20
    • Band Pull aparts – 2×20
    • Mace Swings – lots
    • Pushups with scap protraction – 2×15
    • T-Spine mobilization – 2×5 holds
  • On Lower Days
    • Single leg RDL – 2x15ea
    • Hip Airplanes – 2x15ea
    • Bulgarian Split Squat – 2x15ea
    • Squat Hold – 2x:30s

I implement 10/20/Life a little bit differently than the other team members. I prefer to work off percentages, even in the off-season as I find it keeps me honest and gives me a specific goal for each training session.  This is the beauty of 10/20/Life – It is a philosophy, NOT a cookie cutter program!

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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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