Paul Oneid – Week 2 part un



I competed June 19, 2016 and had a sub-par performance. I left a lot of weight on the platform and I was left quite disappointed. I know I can be better and I will. I have reached out to Byrd to help with my training and Danny to dial in my diet. I plan on competing again on October 2, 2016 without a cut to dial some things in before I dial it back in prep for the Arnold 2017.

Training is going really well so far.  I am enjoying the plan Byrd has put together for me and I am doing my best to follow to a T.  It may look like I am doing less than before, but by doing it perfectly I am actually sore as hell in all the right places.


*Beat last week at RPE 7.  This went well, although I wasn’t as diligent with fully locking out all my reps.  I need to take my time and make every repetition count.

  1. Bench (4×6, 2 sets RPE 7) – 295/315/335/335 RPE 7
  2. 3 Board (5×3 RPE 8) – 365/375/385/395 (RPE 8)/ 385
  3. Flies – 3×10
  4. Pressdowns – 5×25


*Beat last week at RPE 7.  I overshot my RPE big time today.  Last week felt great, so I jumped 15lbs.  My back must have still been fatigued from the SSB work on the squat, because my mid back wasn’t staying locked in.  Reps 1-4 felt great, but I broke down quickly on reps 5/6.  I am still learning to judge my RPE, but I am pretty disappointed in my performance on this day.

  1. Deadlift (4×6, 2 sets RPE 7) – 465/485/515 RPE 8/ 515 RPE 9
  2. Dimmel deadlift – 4×20
  3. DB Row – 5x10ea
  4. DB Shrugs – 5×20
  5. Stir the pot – 4×50

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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