Oh, and OLAD doesn’t mean one bodypart a week. It means One Lift a Day.
You could:
Day One: Front Squat
Day Two: Clean and Press
Day Three: Snatch
Day Four: Clean and Jerk
Day Five: Rest (You will need it)
Day Six: Deadlift
Day Seven: Wonder what you were thinking…
That isn’t one “bodypart.” That is one lift.
This ain’t a bad idea.
Front Squat on Day One up to a double bodyweight single…six sets of triples after that with 80%…anything you like after that.
Day Two: Up to a 150% Bdwt Clean and Press for a single. Then, test yourself with Bdwt singles until exhaustion. (Fifty sets?)
Day Three: Up to a max single…back off to 80% for a single, keep doing this for 45 minutes.
Day Four: Same as Day Two, but with Clean and Jerks…so you can go a little heavier.
Day Seven: up to maybe a triple Bdwt single…then do 55 singles (the Big 55 Workout) with as much weight as possible.
Sure, this is an easy entry level workout, but worth a try.
[quote]Danny John wrote:
Oh, and OLAD doesn’t mean one bodypart a week. It means One Lift a Day.
You could:
Day One: Front Squat
Day Two: Clean and Press
Day Three: Snatch
Day Four: Clean and Jerk
Day Five: Rest (You will need it)
Day Six: Deadlift
Day Seven: Wonder what you were thinking…
That isn’t one “bodypart.” That is one lift.
This ain’t a bad idea.
Front Squat on Day One up to a double bodyweight single…six sets of triples after that with 80%…anything you like after that.
Day Two: Up to a 150% Bdwt Clean and Press for a single. Then, test yourself with Bdwt singles until exhaustion. (Fifty sets?)
Day Three: Up to a max single…back off to 80% for a single, keep doing this for 45 minutes.
Day Four: Same as Day Two, but with Clean and Jerks…so you can go a little heavier.
Day Seven: up to maybe a triple Bdwt single…then do 55 singles (the Big 55 Workout) with as much weight as possible.
Sure, this is an easy entry level workout, but worth a try. [/quote]
I have to say that if you ever get a chance to meet Dan John in person it is truly a treat.
While you can get a feel for his attitude and enthusiam from his articles, if you get to sit in on one of his presentations you will soon realize that the articles don’t even scrape the surface.
I attended the Staley bootcamp in Las Vegas over Hallowen last year and Dan conducted an Olympic lifting training session. What a learning experience. My favorite line: Dan was talking about how difficult everyone says it is to learn the OL. He was saying how the avg. person can pick up the basics in a day if properly instructed. So Dan says “They say Rome wasn’t built in a day…but then again, I wasn’t the foreman on that job” Classic!
Dan,
I’m the doc that adjusted you before we left that day. If you are ever in Houston, look me up.
[quote]Keith Wassung wrote:
oh, by the way, I did RDL’s last week exactly as you described them in GET UP, I used 135 for 2 sets of 8. Still cant quite walk right and 3 days later when I was squatting, the bottom of the squat was excruciating. I do think that the RDL would be a great spinal rehab tool, if done with nothing more than a broomstick or maybe light dumbells-any thoughts on that?
Can you just post a rant? It’s cool reading your stuff, and while I could ask you questions until the cows come home, I think I’d be far better off just picking up the frickin’ bar off the floor as many times as I can. I’ll bet I learn a lot more that way.
So do your ranting stuff. Or post a few more training stories. Your site’s great, but I think I might have read everything on it. Thanks.
[quote]wufwugy wrote:
Keith Wassung wrote:
oh, by the way, I did RDL’s last week exactly as you described them in GET UP, I used 135 for 2 sets of 8. Still cant quite walk right and 3 days later when I was squatting, the bottom of the squat was excruciating. I do think that the RDL would be a great spinal rehab tool, if done with nothing more than a broomstick or maybe light dumbells-any thoughts on that?
Keith
could someone lead me to which GET UP this is in?[/quote]
I could use another crack! My poor body hates it when I have a Highland Game one weekend, an O lift meet the next and sandwich a track meet into the middle…
Sign of age, I guess.
Me, rant? Never! Well, the funny thing about this is that Chris Shugs thought I would be a wild man before he first met me because of my various rants when I write.