Paul Oneid – Paused Deadlifts

I am currently in a VERY long off-season.  Mentally and physically, I needed a break and will have lots on the go the next few months business wise, not to mention that I will be getting married.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  My next meet will be the EPC (IPL) Finals December 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.




Today was a weird training day.  I had had a stressful day at work, but I was looking forward to the session.  Diet has been on point, but I went a little harder than I would have liked during conditioning yesterday.  It was a day of contradictions. On this day, the weights moved and I was able to best my top set by 10lbs, but I was really unhappy with my technique.  It happens from time to time, but I am never happy when it does.  I pride myself on my technical proficiency and when I fall short, it is incredibly irritating.  No harm done, just a friendly reminder to pay more attention to detail.

As you can see in the video, I was having a hard time getting my lifters’ wedge.  Usually, I would get my lats locked in way better and really quad the bar up off the ground explosively.  On this day, I was having trouble maintaining position.  I even hesitated to post this set because it disgusts me.  I also tried something new this day thinking that it would help accommodate my fatigue a bit better.  I was programmed 3 sets at my RPE.  Typically, I have a number in mind and use the first 2-3 of 5 total working sets to figure out if that number is attainable, then my third, I will do a set at the previous week’s weight.  Once I do a set there, I will taper up or down the weight to make sure I stay with that RPE.  Today, I took 2 sets and jumped to the number I had in mind on the 3rd set.  As you can see, I overshot my RPE, but it did give me 2 sets after this one to dial in my technique.  My position and wedge were much better on those sets.  I think this tactic is good, but I don’t think I am proficient enough in judging my RPE to make use of it just yet.  I am still learning!


  1. Paused DL – 5×5, 3RPE7
  2. Deficit – 5×2, focus on wedge
  3. BB Row – 5×5
  4. DB Row – 3×12
  5. Lat Pulldown – 3×10
  6. Facepulls – 3×25
  7. Birddogs and Mccill Crunch – lots

The same warm-up was performed everyday:

  • General Warm-up
    • Hip circle – 200 steps
    • Supine alternating hip hikes – x30 total
    • Assisted box get ups x10-15ea
    • Single leg glute bridge – x10ea
    • Glute bridge iso hold – x:30s
    • McGill Big-3
  • On Upper days (1-2 rounds)
    • Band dislocations – x20
    • Band Pull aparts – x20
    • Mace Swings – lots
    • Pushups with scap protraction – x15
    • T-Spine mobilization – 5x5sec holds
  • On Lower Days (1-2 rounds)
    • TKE Iso-hold – 10x5sec
    • Single leg RDL – x15ea
    • Hip Airplanes – x15ea
    • Bulgarian Split Squat – x15ea
    • Goblet Squat – x15
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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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Brian Carroll

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Brian Carroll

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