Paul Oneid – Week 1 Deadliftin’

My first trip to the Arnold as a pro was less than stellar. I am learning that in order to win, there are a lot of intangible qualities that you don’t learn unless you compete on the big stage. Sometimes you just need to step out of the backyard. For now, I am heading into a long off-season and will continue to work with Byrd and Tucker. I am the biggest and strongest I have ever been and I am looking forward to building on that over the next few months.




So, Byrd tried to kill me today.  Kidding, but my work capacity sucks.  The Dimmels killed me, then I couldn’t get my heart rate to relax.  It will come, but I always find these post-meet days incredibly embarrassing because the weights are so light and I feel like I am dying LOL.  The goal on the deadlift is to strengthen my upper back and glutes.  Deficits with an emphasis on wedging and bracing hard with no belt.  Volume will be kept low, but you will see why later this week.


  1. 2″ Deficit Deficit Pulls – 207.5x2x5sets RPE 5
  2. Dimmels – 140x15x3sets *OUCH!
  3. Single Arm DB Row – 3x10ea
  4. *High Incline Chest Supported DB Shrugs – 3×10 (3sec hold) ss/ Cable Scarecrows – 3×15
  5. Stir the pot – 3x50reps

*This is the only way I can do shrugs without neck pain.  Even if I go light, with standing shrug variations I get pretty intense headaches and pain in my neck.  So, to correct this, I use the chest support high incline variation and focus on retraction of the scapula.  The torso angle also mimics the angle of my deadlift.  I’ll take a video of these next week.

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30
  • Side lying clams – x20ea
  • Lateral leg raise – x20ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • Big 2 (bird dog/ mcgill situps)
  • TKE Iso-hold – 10x5s
  • On upper days
    • Band dislocations – 2×20
    • Band Pull aparts – 2×20
    • Mace Swings – lots
    • Pushups with scap protraction – 2×15
    • T-Spine mobilization – 2×5 holds
  • On Lower Days
    • Single leg RDL – 2x15ea
    • Hip Airplanes – 2x15ea
    • Bulgarian Split Squat – 2x15ea
    • Goblet Squat – 2×15



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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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