Paul Oneid – Time to get HYOUGE! … and a short Rant

I recently competed at the EPC Open Challenge.  The meet was over on my second squat where I suffered a re-injury to my right quad.  Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Between now and then I will be focusing on first getting healthy and then working on some very glaring weaknesses in the bench and deadlift specifically.


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I am back into a real week of training.  Things are light, but right now they don’t need to be heavy because I am building VOLUME.  What is volume?  Volume is the total accumulation of poundage lifted within a given session, or depending on the periodization model, a given week.  Now, my session today is what I would consider moderate volume because the weights are still light and the RPE’s are low, at around RPE 5-6.  Now, this is super high volume compared to my recent meet prep, when the session was like 3 total meaningful repetitions, but in the grand scheme of volume, it isn’t high.  It will get to higher over time, but I ain’t ready for that yet.

PLEASE STOP saying you are doing a high volume session and then go on to say you did a 5x5set squat workout and went home.  When you say “High Volume,” think bodybuilding sessions where you are drenched in sweat and rolling on the ground dry heaving from the lactic acid build-up.  THAT is high volume.  Now, powerlifting in inherently low to moderate volume because in order to get strong, those are the volumes that correlate to the absolute intensity ranges that are most meaningful, but we also know that a bigger muscle is a stronger muscle. So, do your assistance work, your fluff and buff and don’t be afraid to turn up the volume to 11 and get fuckin’ HYOUGE!

This is the beginning of my off-season work.  I am getting way from the competition movements and focusing on doing things that have helped me in the past.  The goal is building muscle and pushing my work capacity up.  Total volume, or amount of work, will be increased after each mini-cycle as tolerated.  As mentioned above, everything is light and volume is moderate.  Session was about 75 minutes.

Bench Assistance

  1. Strict Press – 4×10 RPE 6 (top set 150lbs)
  2. Dips – 4×10 RPE 5 @90lbs across
  3. DB Flies – 3×12
  4. Superset
    1. DB laterals – 4×10
    2. Biceps – 5×20
    3. Triceps – 5×20
  5. DB Incline reverse fly – 10x8sets, 10sec rest between
  6. SA Farmer walk – 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. ShoulderRok – 2x40swings
  3. McGill T-Spine x6
  4. Banded Shoulder mobs x10/side
  5. Band pull apart + External rotations – x20each
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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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