Paul Oneid – Week 7 Highs and Lows



I just competed on Oct 2, 2016.  I finished with a PR total of 1960lbs via an 805lbs squat, 430lbs bench and a 725lbs deadlift.  I’ll be taking the next 10-11 weeks to rebuild and work on some very glaring weaknesses in order to up my total again at the Arnold.  I have qualified now as a 220 and 242, but I have yet to decide which class I’ll be competing in. Byrd will be handling my training and Tucker will be working with me on my diet. My goal is to continue to get stronger, plain and simple.  Also, there will be lots of dog pictures.

Well, bench has been in the shitter for the last little bit.  Working with coach Byrd to make some changes, which I will discuss later on.  I’ve been pretty busy with work and travel, so my log has fallen off, but I have been training and doing what is needed.  Deadlift is back to feeling snappy and my squat keeps on rolling.  It is pretty incredible to be pain free and not be limited in any way.

Bodyweight is up at 237lbs and I am most definitely the leanest I have ever been at this weight.  Working with Tucker has been awesome and we are on a great path.  I’ll likely be going 242 at the Arnold, based on the afternoon weigh in for pro men and the travel associated.  I will make the call within the first few weeks of prep, but my goal is to continue to build my total.  I am not at a point where I will be setting any records, so why sabotage my strength gains?


  1. Deadlift – 4×5 up to top set 530 as above
  2. Dimel Deads – 4×20
  3. DB Row – 5x10ea
  4. Facepulls – 3×20
  5. Birddogs – 8x10s/side


  1. Squat – 4×5 up to top sets at 460 and 470 (above)
  2. Front Squat – 5×5 up to top set at 335
  3. SL RDL – 4x8ea
  4. GHR – 3×8
  5. Birddogs – 8x10s/side

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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