Paul Oneid – Weekend Training and Struggles

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Tucker and I have worked hard to improve my body composition over the last 4 months.  That journey is nearing its end and I will be sharing the results in a few weeks when we wrap things up.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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Training has been going well (surprisingly), but I have been very frustrated.  I have been consistent with the diet and consistent with the cardio.  I have done exactly as I am told.  The frustration? My weight has not moved AT ALL in 2 weeks.  I have been dieting for almost 16 weeks, the calories are very low (sub 2000cals/day) and the cardio is high (60minutes/day).  Quite frankly, outside of training, I am starting to feel like garbage (energy and mood) to the point that Pam and some close friends have noticed.  I am not behaving any differently, as discussed in my last log, but they can tell I am not myself.  I am also BY FAR the leanest I have ever been, BUT I have not reached my goal and we still have 15 days to the deadline we set.  This is crunch time.  This is the mental struggle that I wanted when I started on this diet.  That being said, I need to decide if the juice is worth the squeeze.  The more drastic we are with the diet, the more we risk me taking a long time to come out of the “hole” when the diet is done.

Tucker and I discussed ending the diet early, but the first thing I thought was, “I am NOT A FAILURE!’  We discussed the points above and came to a compromise.  We decided together to take it 5 days at a time.  We made one small tweak and will re-evaluate in 5 days.  I had a goal in mind when I started and I want to achieve it… the lessons I have learned in this past year have changed my outlook though.  I won’t sacrifice my long term success for a short term arbitrary number on the scale.  Let’s see what the next 5 days have in store.

The bench training went well, although I did fatigue quite quickly.  Working on a higher touch point and more upper back tightness.  Bar speed was good and all my sets moved consistently.  Died out a bit on the accessories, so I just focused on moving quickly and getting the work in.  This is to be expected given the diet/ cardio situation.  The Squat/ DL session was a deload and I made it fun.  The weights moved great and because the rests were short, I couldn’t think about how tired I was.  I got in the zone and it went by really fast.  Focus on the squat was my bracing and lifter’s wedge.  On the deadlift, it was to focus on pushing through the floor all the way to lockout.  All good things!



  1. Mid-Grip Bench – 295x5x5sets
  2. Weighted Pushups (harness) – 90×12/10/10/8/7, 45×12/12, BWx20/15
  3. Dips – BW x15/12/12
  4. Rope Pressdowns/ OH Rope Pressdowns – 3×12/12
  5. Banded Pressdowns – 2×25
  6. Conditioning
    1. Fasted AM Cardio – 30minutes
    2. 20 cal airbike, 10 KB Windmills, 20 cal airbike, SA Farmer x75/hand – 5rounds (30minutes)



  1. High Bar Squat – 2x12sets EMOM (365-405)
  2. Deadlift – 405x1x20sets every 30sec
  3. Goblet Bulgarian SS – 3x15ea
  4. KB Swing – 88lbs x10x10sets EMOM
  5. Conditioning
    1. Fasted AM Cardio – 30 minutes
    2. 20cal bike, SA Goblet carry x75ft/arm, 20cal bike, 80lbs DBall Carry – 4x5rounds (30 minutes)



  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. Upper
    1. ShoulderRok – Lots
    2. Pushups – 50reps
    3. Band Pull aparts, 5 way – 20ea
  3. Lower
    1. SL Sprinter Pose to reverse lunge, to RDL, to hip airplane – 2sets
    2. Tactical Frog + internal rotations – 2x10ea
    3. Goblet Squats – 4×10
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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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Brian Carroll

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Brian Carroll

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