[b]Tuesday March 4th
Bench[/b]
165x3, 175x3, 185x3, 195x3, 185x3, 175x3
ab/calf circuit
Good to be back home.
[b]Wednesday March 5th
Chins[/b]
10x3, 15x3, 20x3, 22.5x3, 15x3, 15x3
Food intake still off, should be back on track tomorrow. Rough day, chins didn’t go all that great :\
[b]Thursday March 6th
Squats[/b]
255x3, 275x3, 295x3, 305x3, 295x3, 285x3
man really ran short on carbs today :S still working on getting the diet back in order, Haven’t really had a chance to prep like I normally do.
Cals Fat Carbs Prot
3124 80 245 352
Friday March 7th
Cals Fat Carbs Prot
3628 150 269 288
[b]Saturday March 8th
Push Press[/b]
155x3, 165x3, 175x3, 185x2, 175x3, 165x3
Cals Fat Carbs Prot
3521 140 274 291
[b]Sunday March 9th
183.2lbs 15.2%BF @ 58.3% Hydration
[/b]
Had Dboat practice early this morning, kinda torn up my hands in the cold water, hope it doesn’t affect deads tomorrow too much.
Well, this begins week 7 of my OLAD, now that I am officially on the club team, my schedule is going to change a bit, after this week I wont be able to lift 5 days a week any more 
so as much as I would like to try a 3rd run at OLAD its just not going to happen.I am going to go ahead with the 1 week rest after this week, trying to figure out what i should do after that.
MY thoughts so far are possibly a variation using the OLAD basic methodology with only 3-4 lifting days. Or maybe try a BIG3 variation. Or maybe I should just take a short break off the strength programs and just work on some higher volume stuff.
Please if anyone has any ideas/suggestions please chime in. I know I still have 1 full week of OLAD, and that is where my focus will be, I have all of next week to decide what to do, but I just wanted to toss this out there and see if anyone has any idea, no real rush, think about it and let me know.
Cals Fat Carbs Prot
2617 103 166 257
Sub Optimal Hand conditions
Monday March 10th
Rough day today, allergies were killing me all day to the point were I felt like i was catching a cold. my hand is blistered. and i forgot my shoes!!!
whatever the case, I put on some band-aids on my fingers, went barefoot used straps for my last set and tried my best. I was feeling kinda Olympic after my 2nd set and so i tried 315. NOPE, my buddy told me the bar actually moved, I’m not so convinced, dropped the weight to 305, knocked my 2 reps out.
Deads
255x5, 275x3, 315x0, 305x2
Happy enough to break 300 on such a sub-optimal day. looking forward to teh rest of the week, im going out of town Saturday, so I am planning to leave work a but early to move my push press to Friday. We shall see what the week brings! still not sure about pull ups with my hand tho.
Cals Fat Carbs Prot
4018 113 430 322
the best program is the one you arent on man haha. new program new muscle. You look like your finally growing again.
congrats.
[b]Tuesday March 11th
Bench[/b]
175x5, 185x3, 210x2
ab/Calf Circuit.
210lbs! new PR for me!!
On a side note my lower back is TOAST from yesterdays deads.
Cals Fat Carbs Prot
4769 132 479 411
Wednesday March 12th
Well, it was bound to happen one day :S I didn’t leave work until around 9pm and couldn’t get to the gym in time (one of the disadvantages of using the gym I do, the lock the building at 10), I don’t haev anywhere i can do chins at home, and honestly, I was mentally and physically wiped out.
I have a race on Saturday, and while I was planning on lifting through Friday, I’ve been rethinking that and as much as i hate to do this I have decided to push back my remaining lifts until Monday and Tuesday (squats and push press anyway). I was thinking the low volume this week would allow me to go out and race just fine, but then deads busted me up pretty bad and while I am recovered and ready to do squats tomorrow, im pretty sure after squats and push press I wouldn’t be in particularly good shape for Saturday.
So the plan is do weighted chins tomorrow, Squats Monday push press Tuesday. Feel free to think what you will, but honestly it really isn’t worth the risk of injury and wouldn’t really be fair to the team if i went into a race busted up from heavy lifts the 2 days before. So, I will do chins, rest up a day, race, the come back and finish off renewed next week!
Cals Fat Carbs Prot
3447 107 362 267
[quote]bealedozer wrote:
the best program is the one you arent on man haha. new program new muscle. You look like your finally growing again.
congrats.[/quote]
Thanks!
It was suggested to me and I’m actually considering start up an EDT routine after this. Never done that before either, might be a good shift to high volume work. Anyone’s thoughts on that?
Sunday March 16th
183.4lbs @ 14.5%BF 59.1% Hydration
Monday March 17th
Well I am glad I decided to take the few days off before the race, but coming back today kinda sucked. I think I just didn’t eat enough today, felt weak, disappointed in my performance today.
Chins
10+BWx5, 15+BWx3, 32.5+BWx1+1N
2 lifts to go, I’ll post up some summaries and stuff after they are done. Work Schedule not allowing for eating like I want tomorrow I’ll carry in some shakes and stuff.
Cals Fat Carbs Prot
3117 93 294 287
[b]Tuesday March 18th
Squats[/b]
265x5, 295x3, 325x1 315x1
ab/Calf Circuit
Again got out of work late, and wasn’t feeling particularly good today, managed 1 rep @ 325lbs, since this is the last day of squats i decided to try and do 2 reps @ 315lbs. got 1.
Cals Fat Carbs Prot
3029 65 288 325
[b]Wednesday March 19th
Push Press[/b]
165x5 175x3, 195x0 190x0 185x0
I HATE to end on a bad note but today pretty much SUCKED. I don’t know if i’m just burned or if pushing my lifts back a week did it or the extrea long work hours over the last week did it or what. but i got to my 3rd set feeling ok, but when i picked up the bar it felt like it weighed a TON. couldn’t get any power out of my legs. dropped the weight back down a bit twice filed both times, even at 185 which i got last time :S rather than keep at it and possibly injuring a shoulder i gave it up. i did a set of 8 @ 135 just to burn off some of the irritation.
Even with todays disappointing lift overall i am VERY happy with the program and my progress. Ill post up a summary and some pics tomorrow. right now i just wanna go to sleep.
Cals Fat Carbs Prot
4164 131 412 344
Congrats…nice progress. One Lift a Day takes some serious mental and physical fortitude.
Sorry to bump an old thread, i been doing some traveling and haven’t gotten a chance to finish this off.
Even though the numbers are not all that accurate due to the lack of a good baseline, here are my starting and final 2 rep maxes (or 1 rep depending on what happened)
(1st max/2nd max Previous PR):
Squats: 315/325(x1) PR: 365x2
Bench: 185/210 PR: 185(x5)
Chins: BW+30/BW+32.5(x1)
Deads: 285/305
Push Press: 180/185
Stats: 178.6 lbs 14.1% BF/183.4lbs @ 14.5%BF
Thanks to everyone for the support and advice, you all contributed to what i feel was a successful 8 weeks!
All the best in your own training!
-Rook
Double Bi
Double Bi Back
Lat
Side Chest
