Paul Oneid – Where am I?

I am in the thick of the off-season and making some great progress.  Derek Wilcox will be handling my training and Tucker and I are continuing to work together to add some muscle to my newly lean frame.  My next meet will be at the end of November, raw with wraps at 220lbs.


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To say that training has gone smoothly this week would be a grievous understatement.  It really is a tale of two lifts.  My bench training has actually been going quite well.  I am able to get a better arch and set my feet in a more optimal position now that I am smaller and more mobile.  The is a double edged sword because my lack of girth and improved mobility are wreaking havoc on my confidence in the squat.  I alluded to it in my last post, but I am having difficulty finding tension.  I am used to having a bit of a belly to push into my thighs and some meatier legs to bounce off of in the hole.  It may not seem like a big difference, but I am finding myself searching for this and not finding it.  As such, my hips are taking a bit of a beating – which is actually the goal right now.  The goal is to build the musculature.  My hips just don’t have the work capacity after my time away from the barbell, so now that I am squatting twice a week they just need to catch up.  I actually squatted this same weight at the end of my diet for a 5×5 in 10 minutes, but I didn’t have nearly the accumulated fatigue I do now.  Because of this, I have had my moments and Derek has been awesome to listen to me bitch and moan, but I am getting sick and tired of my own attitude.  I need to adjust my expectations and take what my body is giving me.  I don’t need to be my best now.  I need to be my best in November when I decide to compete again.  Tough to see the forest through the trees sometimes.  Expecting myself to be ready to rock after losing 20lbs and rehabbing a torn quad is kinda dumb, don’t ya think?!

I squatted Sunday, then did my heavy bench work on Tuesday and the lighter squat work on Wednesday.  Goal right now is building 5’s, as we just transitioned away from 10’s.  This week, everything should have been RPE 8 and in all honestly on the squat, from an exertion standpoint, it wasn’t.  From a discomfort and frustration standpoint it sure was though! LOL!  As I mentioned, bench is feeling really good and I expect to be in the mid 300’s in a couple of weeks.  I would love to see my squat turn itself around and end up in the low to mid 500’s, but I won’t push the envelope.  I have 1 more training session this week and then I will reboot and start anew on Sunday with my new outlook on the squat.  Perspective is key!


Heavy Bench

  1. Touch and Go Bench – 285x5x3sets, 290x5x2sets
  2. OH Triceps – 5×5
  3. DB Reverse Fly – 5×5
  4. BB Row – 5×5
  5. Curls – 5×5
  6. Deadbug – 4x10ea


Squat/ Deadlift Assistance

  1. SSB Squat – 385x5x5sets
  2. Rack deadlift, above knee – 445x5x5sets
  3. Lateral Lunge – 5×5
  4. Stir the pot – 3x80reps
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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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