Paul Oneid – Sumo Deadlift and the MAN COLD

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 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 is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in his hometown of Ottawa, Ontario, Canada. He trains out of the strongest gym in Canada, Dynamo Barbell Club. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. Look for Paul to push his numbers even higher as he aims for a +2000lbs total in his next meet.
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