Paul Oneid – Squats and a Deadlift PR!

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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I hit a deadlift PR you guys!  AHAHAH well, sort of.  I have never done stiff leg deadlifts, for 5 reps, so anything I did over 405 was a PR.  You’re reading this log though, so it worked!

Still trying to find my groove on the squat.  Today, like last week, was pain free, but still doesn’t feel “right.”  I am just being patient and taking what is there.  My goal on this day was to control my descent and actually PAUSE my paused squats.  I achieved that goal, which was great because it helped to control how much I could load and allowed me to focus on moving properly.  I trained at Pam’s gym again as she wasn’t feeling well and had a tough session planned.  This is probably my favourite part of being off-season.  I miss training with her and will enjoy every opportunity I can do so.  She needed a push today with the CrossFit Open coming up.  I had to alter my training slightly, but it doesn’t really matter.  Because they have very few metal plates, I can only load about 495 on the bar.  I had wanted to block pull, but would have run out of bar space, so I opted for some stiff leg deadlifts.  Focus was on bracing and initiating the pull with the lifter’s wedge.  The top went was a PR lol.

Squat/ Deadlift

  1. Peterson Step-Up – 3x8ea, extra heel elevation 3x8ea (6 sets total)
  2. High Bar Paused Squat – up to 405×5@7
  3. Stiff leg DL – up to 455×5@7
  4. Unilateral Goblet Bulgarian Split Squat – 4x10ea
  5. GHR – 4×10
  6. Bottoms Up Carry – 4x50ft/arm


  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. Tactical Frog w Internal Rotation – 10+10
  3. Fancy lunge complex thing – 12 steps (lunge, elbow to instep, trunk rotation, hamstring pull, sprinter pose)
  4. SL RDL to Hip Airplane – x10ea
  5. Iso metric Squat holds – 2sets


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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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