Paul Oneid – Some Bodybuilding?!

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  The quad injury I sustained in my most recent meet is healing slowly, so to keep myself focused and motivated towards a goal, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  It’s a new challenge and so far I am having a lot of fun – which is important when taking such a long off-season.

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Fortunately/ unfortunately, the commercial gym I train at for my bodybuilding days does not allow videos to be taken.  While this doesn’t bode well for media in my log posts (sorry), it does allow me to just put my head down and work.  Unlike a typical powerlifting session, I can just put my headphones on and motor through an entire training session in under 75 minutes including warm-up.  It is actually kind of nice to go off into my own world and do things that I suck at.  Let me tell ya, bodybuilding is HARD!  Trying to make sure I am feeling a movement where I should, slowing down the tempo and pushing higher repetitions forces me to use some hilariously light weights.  Tucker has given me a lot of really specific instruction for each movement and how he wants it performed and where I should aim to feel it.  I love the attention to detail.

Here is a sample upper back day Tucker had me do earlier this week:

  1. Lat Pulldown – 15/12/10/10
  2. Assisted Pull-ups – 12/10/8/8
  3. Machine High Row – 12/10/8/8
  4. Single Arm DB Row – 15/12/10/10
  5. Shrugs – 12/10/8/8, I used no straps, DB and did very slow and strict reps.  Shrugs tend to give me neck pain when I do them sloppy
  6. Cable Single Arm rear delt – 20/20/15
    1. Superset with Walking pallor press – 3x(3×5 steps each side)


  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. T-Spine around the world – x10ea
  3. Scap elevation/depression on roller – x10
  4. Low trap raise – 2×10
  5. Cap Pushup – x10
  6. 3 way band pull apart – 20reps each


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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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