Paul Oneid – Slowing it down

I am in the thick of a long off-season.  My next meet will be at the end of November, raw with wraps at 220lbs.  For now, my focus remains on my professional endeavors, but I will continue to work diligently to improve as a lifter while enjoying a lower stress approach to training.


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If you haven’t yet, check out my most recent article series:

All things DELOAD – Part 1

All things DELOAD – Part 2

All things DELOAD – Part 3


Another solid training day in the books.  The weight was up 40lbs from last mini-cycle and the RPE was lower – can’t complain about that!  My focus here was to brace hard and stay in better control on the descent.  With the orthotics, I am finding this much much easier.  Also, I will be squatting in flats from now on (except front squats).  I am starting to find my groove again and the hip shift is almost non-existent.  Next week I will squat with the straight bar and that will be the big test.



  1. SSB Paused Squat – 405x5x4sets
  2. SSB CAT Squat vs. Chains – 355x5x5sets (2 minute clock)
  3. In a circuit
    1. SL RDL – 3x10ea
    2. SA Bulgarian – 3x10ea
    3. Cossack Squat – 3x10ea
  4. Stir the pot – 200reps



  1. Daily
    1. Bottoms-Up Carry – 5 trips/arm
    2. McGill Big-3
  2. Lower
    1. Sprinter Pose to RDL to Hip Airplane – 2x10ea
    2. Multi directional lunges – 2x10ea
    3. Tactical Frog with internal rotations – 2x10ea
    4. Goblet Squats – 3-5×10
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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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