Paul Oneid – Sumo Deadlift and the MAN COLD

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  I am currently rehabbing a torn quad I suffered in my most recent meet and getting back into the groove of training.  So far, I am having a lot of fun and feel like good things are coming.

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Let me tell you right off the bat that the MAN COLD is real! I will also tell you that if you have a spouse who is tough as nails, she won’t put up with you being a baby and you’re on your own, fella lol.  I woke up Monday with a really bad head cold.  It’s slowly improved and I have continued to train during it.  I actually find training when I am sick helps me get over it quicker, especially if I keep the weights light and force myself to breathe through it.  If it’s heavy, I stay away for fear of injury due to dehydration.  It’s not pleasant during, but I always feel better afterwards.

First day trying out reps with sumo.  I controlled the eccentric to try and find the “middle” and held tension at the bottom.  Pretty darn centre if you ask me!  These will be a work in progress, but I am happy with the work I did.  Keeping it light until I am comfortable.  Stiff Leg deficits are doing well.  I got pretty winded from the man cold, but everything is moving well.  I did take significantly longer on this day because of the cold, but I got the work done and waking up this morning I think I may done with it.


  1. Sumo – 315×5, 365×5, 405x3x3
  2. 2″ Deficit Stiff Legs – 4×10, up to 325 RPE6
  3. Weighted Chins – 4×6
  4. Bent Over DB Rows – 4×10
  5. In a circuit
    1. Facepulls – 5×20
    2. SA KB Swings – 3x10ea
    3. Goblet single leg stance – 4x(3x10sec/ea)


  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. Long stance Bulgarians – 2×15
  3. RDL with hip circle – 2×15
  4. hip airplane – 2×10
  5. TKE – 50 reps
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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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