Paul Oneid – Some pulling and pushing

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


Deload week came and went and I am back to work.  The plan is to repeat the previous 4-week mini cycle and just increase the loading.  Everything in the previous mini-cycle was RPE 6-7, so my goal for this one will be to push to RPE 8-9 by the third week.  After this mini-cycle, I will reassess my situation, determine an action plan and adjust the plan.  Recovery is getting better and my body is starting to feel “normal” again.  I seem to have a grasp on my life stressors, but I am not ready to put my eggs in one basket and jump back into training full-boar yet.

As you’ll see from the video, the deadlifts were still lighter, but the emphasis of the session was volume, as you’ll see below.  I would be lying if I said that my deadlift wasn’t feeling awesome.  I feel snappy off the floor and my back has never felt more locked in.  What I am doing is working and that makes me happy!  On the bench, I had a bit of a hard time finding my set up.  I feel strong, but inconsistent, which is fine.  I will be posting an update on my bodyweight and my diet in the next little bit.  In short, I’m not fat.



  1. Block Pull – 455x5x5sets
  2. Deadlift – 405x1x30sets (yes, you read that right)
  3. Rack Row – 4×8
  4. DB Row – 3×20
  5. Lat Pulldown /ss Facepull /ss Reverse Fly – 3x15ea
  6. GHR Situps – 3×15



  1. Bench – 325x5x5sets
  2. Paused Bench w 60lbs chain –  275x5x4sets
  3. Dips – 3×20
  4. DB Flys /ss Band Flys – 3×15
  5. Overhead Rope ext – 3×25



  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
  3. Upper
    1. ShoulderRok – 4x10ea
    2. McGill T-Spine – 10reps
    3. Pushups – 3-5×10-15
    4. Band Pull Apart series – 2x10ea x5 positions


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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

Contact Brian Carroll

Brian Carroll

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