Paul Oneid – RPS Canadian Nationals Write-Up


I competed Sunday June 19, 2016 in Brantford, ON at the RPS Canadian Nationals.  Overall, the meet didn’t go as planned, but it was a great learning experience, I qualified for the Arnold and I didn’t get hurt.

The cut

This cut was the easiest of my lifting career despite it being one of the biggest.  Scott Paltos guided me through it and we followed the Cutting E-Book to a T.  Water loading started Sunday.  I cut all carbs Monday and focused my energy on recovery.  I started at 237lbs on Sunday morning and went to bed on Friday night before weigh in at 224.4.  Woke up at 222.0lbs at 5am on Saturday.  I started spitting in a cup and had a 30 minute shower/ bathroom sauna session and left my hotel room at 220.0lbs.  Weighed in 20 minutes later at 219.0lbs.

1 Week Out Training

Last official session was Sunday.  I squatted 545x2x3sets and left.  From that point everything was focused on recovery.  I did an active recovery session each day, which was essentially my upper and lower warm up combined.  I got Chiro therapy on Tuesday and Thursday and had one fluff and buff session Wednesday.  I felt a tad fatigued from the no carbs, but otherwise my body felt awesome with no aches or pains.

The Recomp

I have found a way to recomp that works very well for me.  I have a gallon jug of water and a gallon jug with 200g carbs from gatorade, 20g creatine, 10g BCAA, glycerol and some added electrolytes.  I make sure both gallons are done by the time I go to bed.  As for food, I eat foods I normally do, just with a focus on more carbs, lower fats and higher sodium.  Lots of oats, rice, crispy minis, and some lean meats.  I got my weight back up to 236lbs and my pee was clear by bed time.  I also did a short 20 minute fluff and buff session as recommended in the book, which helped to decrease the bloat and make me thirstier.  I woke up on meet day at 234lbs and essentially followed the same protocol.  I weighed myself post meet and I was 238lbs.  To me, that means I was adequately fueled and hydrated.  I did have one cramp and it was on my final deadlift attempt.  I cramped in my tricep, but I would attribute that to the grinder bench attempts I had.  In any case, hydration likely played a role and that’s on me.

The Meet


Warm-ups for squat went perfectly.  I have never had a bar feel so light on my back.  We were a tad rushed but I stuck to my plan and timed it perfectly

155/245/335/425/515/605 wraps/685 wraps

Opener – 735 – GOOD – Moved exactly as I would have wanted

Second – 780 – GOOD – Moved OK, but I didn’t open my knees as much as would have liked.  I squat my best when I open my knees and sit almost straight down.

Third – 805 – MISS – Unracked the bar and it was moving a bit.  I let it settle a tad longer and started my descent.  Everything felt perfect with good speed into the bottom.  Reversed the weight and it honestly felt light.  All of a sudden I felt myself drift back and lose my balance.  This has literally never happened to me before and I was pretty disheartened.  This kindof set the pace for my entire day.


Warm-ups felt really good and I felt poised to PR my bench.


Opener – 415 – GOOD -Set the uprights too low because the bench on the platform didn’t match the warm up ones.  Corrected it moving forward

Second – 435 – MISS – Shit set-up and the rep was missed before it started

Third – 435 – MISS – This was exactly what my second should have felt like… the problem, I grinded too long and my triceps were gassed from the second.  I also got a wicked nose bleed and it ran down my face into my eye which was BADASS as FUHH


Pulling conventional actually felt awesome.  Really focused on my lats and wedging into the bar.  Everything moved fast.


Opener – 630 – SMOKED

Second – 670 – GOOD – had some speed on it and I felt like 705 would definitely go

Third – 705 – Got it above my knee and guess what? Tricep cramped.  Fell back and dropped it.


A really disappointing day.  3 missed PR lifts that made the difference between a 15lb PR total and a 65lbs total disappointment.  I am close to my best, but I am not there yet.  I had an amazing time competing with some of my best friends.  I also qualified for the Arnold at 220lbs which was the main goal.  I will be competing in October again to get some redemption.  I won’t be cutting, I’ll just be taking what’s mine.


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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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