Paul Oneid – Re-Working the Squat

I recently competed at the EPC Open Challenge.  The meet was over on my second squat where I suffered a re-injury to my right quad.  Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Between now and then I will be focusing on first getting healthy and then working on some very glaring weaknesses in the bench and deadlift specifically.


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If you’ve been following along, you know I am working to correct a hip shift that is causing a whole host of issues.  So far, things are feeling to be on pace, except I am inconsistent and out of shape.  It will all improve with time, so I just need to be patient.

Working the high bar squat with band around the knees and tempo paused SSB squat.  The high bar work went well, but I am inconsistent.  I am trying to squeeze my glutes and quads at the top of each rep to centre my pelvis and and a strong hip hinge. I just have to be diligent and do it the same every rep.  It is a learning process and I am taking it slow.  I chose the high bar because it emphasizes the quads more.  The band is used as a form of reactive neuromuscular training, or RNT.  My knees tend to collapse, so by using a small amount of band tension in that direction, I engrain the proper glute and hip tension to keep the knees out.  The tempo SSB is geared towards feeling tension evenly during the whole ROM.  I am absolutely horrible at slow velocity training, but just like everything else, if I get stronger on these types of movements it should have great carryover.


  1. High bar, band around knees – 5×5, RPE 6
  2. SSB tempo paused squat – 4×6, RPE 6
  3. SA Bulgarian SS – 3x10ea
  4. SL RDL – 3x10ea
  5. 100lbs DBall carry – 10x50ft.


  1. Daily hip rehab sequence
    1. 5 minutes cardio
    2. Supine Alternating hip lift x20
    3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
    4. McGill Big 3 – 5x10sec each movement
    5. Single Leg Glute Bridge – 3x10sec iso hold per side
    6. Iso Deadbug – 30sec/ side
    7. Single Leg RDL Iso hold – 30sec/side
  2. TKE – 2x50ea
  3. Bulgarian SS – 2x15ea
  4. Cossack Squats – 2x10ea
  5. Goblet Squat – 2×10
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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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