Paul Oneid – Squat/ DL – All the reps

I just finished a very hard weight loss phase of the off-season and lost about 25lbs.  It’s time to get back to the barbell and build my total. Derek Wilcox will be handling my training and I will continue working with Tucker to ensure that I reverse diet correctly.  My next meet will be at the end of November, raw with wraps at 220lbs.


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Today was the first official day of my first training cycle working with Derek.  I did something I have never done – I underestimated my maxes.  You know why?  Because I want to be able to take all of the coaching cues he is giving me and be able to use them.  I alluded to it in my previous Squat/ DL Log post, but I have a lot of work to do on my squat especially.  Our main goal right now is to maintain tension and improve my hip positioning.  The movements are all chosen with a specific goal in mind.  Even after 2 sessions I am noticing a difference in my squat, but it will take time to really dial it in.  Safe to say that if we can fix my hip positioning, I shouldn’t deal with the ongoing lower body issues that I have been plagued with the last 3 years.

As you can see from the video, I did a lot of reps.  As I reverse diet, we have the goal of putting on some solid muscle mass.  Bodyweight is up to 218-220lbs depending on the day.  I have decreased the intensity and duration of daily cardio, but I am still doing something active daily.  I walk a minimum of 30-45minutes each morning and then may do a shorter, more intensive conditioning session post workout, or late in the day, on non-training days.  This will slowly taper down as the weights get heavier and the my metabolism starts to ramp up from the increased food.

Today was a rough one and I will definitely be feeling it tomorrow.  Everything was in the RPE 7-8 range and focus was on feeling tension and being explosive.


Squat/ DL

  1. High Bar. – 385x10x3sets
  2. RDL – 345x10x3sets
  3. Reverse Lunge – 155x10x3sets each
  4. SA Bulgarian – 80x10x3sets each
  5. Ab Wheel – 3×15
  6. Cardio
    1. AM – 40 minute walk
    2. Post Workout – 20 minute light walk with #HotPam *this was more so to get my legs feeling like they weren’t run over by a truck.



  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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