Paul Oneid – Steps forward on the Squat and Deadlift

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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This session was awesome!  I was unsure about how things would feel because my quads still had some DOMS from the bodybuilding session earlier in the week, but after warming up I was moving really well.  I opted to try front squats again (which had previously bothered my knee) and with a more controlled eccentric there was no discomfort… in fact there was no discomfort anywhere – knee, quad, or hip!  Things are moving in the right direction, but I am not letting myself get carried away.  I stuck to the plan.

The plan on this day is to hit one top set of 5 at RPE 7 on the squat and deadlift movement.  I will keep a rotation of 3-5 variations for each lift and just try to beat the numbers when I get back to them.  It will keep things fresh and should carry over well to the competition lifts.  Today was front squat and paused deadlift with the stiff bar.  I was really happy where my front squat ended up given the injury.

  1. Peterson Step-ups – 3x10ea
  2. Pistol Squats – 3x5ea
  3. Front Squats – 5’s up to top set RPE 7 (top 2 sets in video)
  4. Paused deadlift with stiff bar – 5’s up to top set RPE 7 (top 2 sets in the video)
  5. Deficit reverse lunge – 3x10ea
  6. GHR – 3×10
  7. Single Arm alternating KB hold, while in a hip hinge – 3×30 total
    1. Perform a hip hinge with KB in one hand, then pass the KB from one hand to the other while maintaining a tight brace.  No corse movement should be observed.  This was a fun variation!  This would fall into the “anti-rotation” category.


  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. Complex of lunge, elbow to instep, thoracic rotation, sprinter pose, SL RDL, hip airplane -x10 ea leg
  3. Tactical Frog with internal rotation – 2×10+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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