3/15
Five hill sprints
1200m cooldown
3/16
20 minute run. Didn’t track the distance.
3/17
BBB C1W3D4
Jumps
Deadlift
125x5
170x5
195x3
220x5 PR
180x5x10 PR
Some band pull aparts
That’s all. This might be one of my favorite lifting sessions ever, one of the few that made me feel like I’m strong. I think I’m more proud of the BBB sets than the top set. A perfect way to end the cycle.
After being sick! Glad you are feeling better!
Those were some super-solid deadlifts. Congratulations on the PRs!
3/18
AM
OLAD W1D1
Push press from the floor
60x5
65x5
70x5
72.5x5
62.5x5
70x5
75x5
50 band pull aparts
PM
2 mile run 14:49
Good run.
Really excited to see how this progresses. I’ve only tried OLAD with squats and it was good “fun”. Pro tip: do the jumps. They are awful.
Thanks for following along This seems like a program I can stick to for a while. I think the jumps are a good idea, but my basement’s height limitations are a concern.
How high do you jump? Higher than the bar on a push press?
The ceiling is low enough that I refrain from jumping in the basement. I always jump outside before going down to lift.
I’m only barely able to press things overhead there. If I were a couple inches taller like I want, it would be a close call. I’m not a good squatter, but I suspect hitting one’s head before a set is not The Way. And I’ve knocked my head really hard on something before – not an enjoyable experience!
lovely set but doing a 5 x 10 at 80% of your top set is crazy
Thanks! Yeah, I’m good at reps lol
3/19
OLAD W1D2
Pullup
+0x5
+2.5x5
+5x5
+7.5x5
+2.5x5
+5x5
+10x5
Set a timer for 20 minutes: carry 70# sandbag and do a set of pushups every time the bag is dropped. Moved more than a half mile and did 50 pushups.
Some band pull aparts
3/20
Split 5k run 24:35
Similar to a couple weeks ago: ran the first 3k to my client’s place, then the remaining 2k on my way back. Some band pull aparts at home.
3/21
OLAD W1D3
Some jumps
SSB squat
100x5
110x5
120x5
130x5
110x5
125x5
140x5
I walked a lot over the weekend and didn’t eat as much as I should have, so that top set was tough.
Olad is great. I like to superset something easy, like DB rows, to occupy some of the rest time; but you can really focus on a lift this way.
But then it is no longer one lift a day 
Hence my designation of “TWOLAD” 
My three best plateau breakers for overhead press have been,
Accumulate 5-10 minutes of wall handstands per day
Zavickas press (seated barbell or DB Press). Barbell I went for double progression 4-6 reps, dumbells I went for time under tension 45-60s, increasing weight when hitting 60s
This progression for my back off sets
3/22
OLAD W1D4
Press from the floor
50x5
55x5
57.5x5
60x5
52.5x5
57.5x5
62.5x5
3/23
OLAD W1D5
Deadlift
175x5
185x5
195x5
210x5
180x5
190x5
215x5
Humane burpee 24kg 5:41
Hilly 2 mile run 15:50
Finished with uphill 100m sprint
Thank you for sharing. I’ve done a fair amount of Z-presses in the past, but maybe I’ll try the progression you linked in the near future. Keep in mind my overhead strength has been more or less stalled for not months but years. 