One Lift A Day Support Group

Bigger Stronger Leaner Competitive Bodybuilding
1

Don’t know how many others are currently beasting themselves with DJ’s rightly infamous OLAD program but I thought I’d record my findings so far as I’m just getting started on week 2. Anyone else who wants to record and/or discuss progress so far get their info down as well.

Here are the lifts I’ve chosen [more or less on whim]

powercleans, farmers walks, romanian deadlifts, snatch pulls, power curls and overhead squats.

After week 1 [7 sets of 5] I could barely walk. My hamstrings were criminally painful and i stumbled along like a choir boy in prison because of the rdls. The power curls which i hadn’t tried before were great fun.

I think using a wave on this is a
great idea [backing off at set 5 and then building up for set 7 again.

So far in week 2 I’ve only done farmers walks and power cleans [6 sets of 3 this week]. I made sure i cleaned more than last week and the farmers walks were great.

I’ve been starting with overhead farmers walks, then as i tire going to chest height, then one hand then bottom position.

Loving this so far, and have tons of crazy ideas for my next olad cycle.

I’ll post the results of those rdl bast*rds tomorrow.

2

I just started OLAD today. I am following DJ’s suggested list of exercises and did DB Incline presses this morning. I too am using the wave parameters, building up sets 1-4, back down for set 5 and then up for sets 6 and 7. It definitely is not as difficult for me doing incline DB presses, but I know it will be tough when I get to the more demanding exercises like Front Squats and DLs. I couldn’t imaging doing the exercises you chose for my first time through. I’ve been getting gassed doing power cleans and OH squats in regular workouts. The rest of my schedule is as follows:

Day1: DB Incline Press
Day2: Bent BB Rows
Day3: Front Squats
Day4: off
Day5: Overhead BB Presses
Day6: Deadlifts
Day7: off

I’m going to take a break from OH squats right now because I have been having sharp pains in my right palm when doing these. I’ll post again in a few days after week 1.

DB

3

Here’s my implementation

  1. I lift five days a week, M-f.
  2. My goal is to hit it hard for 20 minutes.
  3. I follow this rotation of exercises Squat, pull, push. I do one a day which means five 20 minute sessions every three the weeks of squating, pulling, pushing exercises. I change the exercises constantly, e.g., squat day might be front or overhead, pull might be power cleans, dead lift, high pulls, pull ups etc, push day might be mil press, dumb bell mil press, behind the neck press, etc. I do not experience over training and I’m making gains at age 48. I weigh 190 lbs and I’m six feet tall.
4

Keep this support group alive. I’m not OLADing right now, but I really really really want to get back to it again this fall/winter. I am considering OPADing, or “One Plane A Day.”

M- Vertical day: an overhead press + pullups/chins
T- Quad day: a squat variation finish with OHS
W- GPP 1: lower body dominant, sled dragging, sprints
T- Horizontal day: a row variation + bench/dips
F- Hip day: a deadlift variation finish with OHS
S- GPP 2: stuff from DJ’s Carried Away DVD, tires, sandbags
S- OFF day

every day will begin with dynamic stretching and then an olympic lift warmup of a clean or snatch variation

thoughts?

Bastard

5

[quote]BFG wrote:
Keep this support group alive. I’m not OLADing right now, but I really really really want to get back to it again this fall/winter. I am considering OPADing, or “One Plane A Day.”

M- Vertical day: an overhead press + pullups/chins
T- Quad day: a squat variation finish with OHS
W- GPP 1: lower body dominant, sled dragging, sprints
T- Horizontal day: a row variation + bench/dips
F- Hip day: a deadlift variation finish with OHS
S- GPP 2: stuff from DJ’s Carried Away DVD, tires, sandbags
S- OFF day

every day will begin with dynamic stretching and then an olympic lift warmup of a clean or snatch variation

thoughts?

Bastard[/quote]

I think it looks real good. I’ve got one more week left of OLAD currently. I’ve had great strength gains to date, but I do like the idea of two antagonist lifts on the different planes. It’s still keeping it simple ala DJ, but does give you a little more variation. What are you thinking about as far as sets and reps per excercise?

6

[quote]B-Mac13 wrote:
BFG wrote:
Keep this support group alive. I’m not OLADing right now, but I really really really want to get back to it again this fall/winter. I am considering OPADing, or “One Plane A Day.”

M- Vertical day: an overhead press + pullups/chins
T- Quad day: a squat variation finish with OHS
W- GPP 1: lower body dominant, sled dragging, sprints
T- Horizontal day: a row variation + bench/dips
F- Hip day: a deadlift variation finish with OHS
S- GPP 2: stuff from DJ’s Carried Away DVD, tires, sandbags
S- OFF day

every day will begin with dynamic stretching and then an olympic lift warmup of a clean or snatch variation

thoughts?

Bastard

I think it looks real good. I’ve got one more week left of OLAD currently. I’ve had great strength gains to date, but I do like the idea of two antagonist lifts on the different planes. It’s still keeping it simple ala DJ, but does give you a little more variation. What are you thinking about as far as sets and reps per excercise?[/quote]

Color me crazy, but here’s where it really gets fun!

how about:

(first let’s rip off CW)
weeks 1-3: M/F 10x3 and T/T 5x10
weeks 4-6: M/F 5x10 and T/T 10x3

(or let’s mix in some Staley and basic 5x5)
weeks 1-3: M/F 5x5 and T/T EDT
weeks 4-6: M/F EDT and T/T 5x5

(or perhaps some singles and other CW inpired protocols)
weeks 1-3: M/F singles/doubles and T/T 3x15
weeks 4-6: M/F 3x15 and T/T singles/doubles

…

you know, I could go on for EVER with this “perfect program”, but I think that’s enough.

here’s my thing, I really like CW stuff, DJ stuff, and Staley stuff. Generally, mixing and matching is a bad idea, but this is pretty basic.

This could be a perpetual routine. Varations of the lifts, volume, sets, rest, intensity, etc. could provide enough spice. Keep the GPP work, drop the GPP work. Perhaps “Active Recovery / GPP” would better describe my intentions.

If you look at it again, it may be more of a bastardized ABBH than a bastardized OLAD. Not that I ever bastardize anything …

Bastard

7

[quote]BFG wrote:
B-Mac13 wrote:
BFG wrote:
Keep this support group alive. I’m not OLADing right now, but I really really really want to get back to it again this fall/winter. I am considering OPADing, or “One Plane A Day.”

M- Vertical day: an overhead press + pullups/chins
T- Quad day: a squat variation finish with OHS
W- GPP 1: lower body dominant, sled dragging, sprints
T- Horizontal day: a row variation + bench/dips
F- Hip day: a deadlift variation finish with OHS
S- GPP 2: stuff from DJ’s Carried Away DVD, tires, sandbags
S- OFF day

every day will begin with dynamic stretching and then an olympic lift warmup of a clean or snatch variation

thoughts?

Bastard

I think it looks real good. I’ve got one more week left of OLAD currently. I’ve had great strength gains to date, but I do like the idea of two antagonist lifts on the different planes. It’s still keeping it simple ala DJ, but does give you a little more variation. What are you thinking about as far as sets and reps per excercise?

Color me crazy, but here’s where it really gets fun!

how about:

(first let’s rip off CW)
weeks 1-3: M/F 10x3 and T/T 5x10
weeks 4-6: M/F 5x10 and T/T 10x3

(or let’s mix in some Staley and basic 5x5)
weeks 1-3: M/F 5x5 and T/T EDT
weeks 4-6: M/F EDT and T/T 5x5

(or perhaps some singles and other CW inpired protocols)
weeks 1-3: M/F singles/doubles and T/T 3x15
weeks 4-6: M/F 3x15 and T/T singles/doubles

…

you know, I could go on for EVER with this “perfect program”, but I think that’s enough.

here’s my thing, I really like CW stuff, DJ stuff, and Staley stuff. Generally, mixing and matching is a bad idea, but this is pretty basic.

This could be a perpetual routine. Varations of the lifts, volume, sets, rest, intensity, etc. could provide enough spice. Keep the GPP work, drop the GPP work. Perhaps “Active Recovery / GPP” would better describe my intentions.

If you look at it again, it may be more of a bastardized ABBH than a bastardized OLAD. Not that I ever bastardize anything …

Bastard[/quote]

Looks like an awesome program BFG! I’ll be interested to hear how you progress with this. I’ve just done 1 week of CT’s Renaissance Body Development program and I can tell you that throwing in the GPP stuff really makes a difference to the variety and interest in the program. I’m trying to mix things up a bit in accordance DJ’s chaotic training theories to see how it works out.

Keep this thread alive guys, I’m sure to need the support when I try OLAD some time!

Cheers,

Ben

8

[quote]BFG wrote:
B-Mac13 wrote:
BFG wrote:
Keep this support group alive. I’m not OLADing right now, but I really really really want to get back to it again this fall/winter. I am considering OPADing, or “One Plane A Day.”

M- Vertical day: an overhead press + pullups/chins
T- Quad day: a squat variation finish with OHS
W- GPP 1: lower body dominant, sled dragging, sprints
T- Horizontal day: a row variation + bench/dips
F- Hip day: a deadlift variation finish with OHS
S- GPP 2: stuff from DJ’s Carried Away DVD, tires, sandbags
S- OFF day

every day will begin with dynamic stretching and then an olympic lift warmup of a clean or snatch variation

thoughts?

Bastard

I think it looks real good. I’ve got one more week left of OLAD currently. I’ve had great strength gains to date, but I do like the idea of two antagonist lifts on the different planes. It’s still keeping it simple ala DJ, but does give you a little more variation. What are you thinking about as far as sets and reps per excercise?

Color me crazy, but here’s where it really gets fun!

how about:

(first let’s rip off CW)
weeks 1-3: M/F 10x3 and T/T 5x10
weeks 4-6: M/F 5x10 and T/T 10x3

(or let’s mix in some Staley and basic 5x5)
weeks 1-3: M/F 5x5 and T/T EDT
weeks 4-6: M/F EDT and T/T 5x5

(or perhaps some singles and other CW inpired protocols)
weeks 1-3: M/F singles/doubles and T/T 3x15
weeks 4-6: M/F 3x15 and T/T singles/doubles

…

you know, I could go on for EVER with this “perfect program”, but I think that’s enough.

here’s my thing, I really like CW stuff, DJ stuff, and Staley stuff. Generally, mixing and matching is a bad idea, but this is pretty basic.

This could be a perpetual routine. Varations of the lifts, volume, sets, rest, intensity, etc. could provide enough spice. Keep the GPP work, drop the GPP work. Perhaps “Active Recovery / GPP” would better describe my intentions.

If you look at it again, it may be more of a bastardized ABBH than a bastardized OLAD. Not that I ever bastardize anything …

Bastard[/quote]

Given the set/rep parameters you’ve chosen, I think we might be on the same page as far as how we like to lift. I’m really thinking about giving it a go with the the program you outlined. The 5x5 and EDT would be fucking intense, and i definitely like the 10x3 and 5x10. I think as far as mixing the differnt styles you hit it on the head without fucking it up. I guess this means I’m giving the Bastard a go.

9

[quote]BFG wrote:
Keep this support group alive. I’m not OLADing right now, but I really really really want to get back to it again this fall/winter. I am considering OPADing, or “One Plane A Day.”

M- Vertical day: an overhead press + pullups/chins
T- Quad day: a squat variation finish with OHS
W- GPP 1: lower body dominant, sled dragging, sprints
T- Horizontal day: a row variation + bench/dips
F- Hip day: a deadlift variation finish with OHS
S- GPP 2: stuff from DJ’s Carried Away DVD, tires, sandbags
S- OFF day

every day will begin with dynamic stretching and then an olympic lift warmup of a clean or snatch variation

thoughts?

Bastard[/quote]

Lads,

This is already great banter and some crazy ideas appearing which is the whole point after all. I’ll post properly later but just in reply to bastard about warm ups.

Bastard, I’m doing joint mobility [coach sonnon’s intermediate warrior wellness] followed by coach burgener’s snatch drill warm up. This is probably similar to you, so yours sounds great to me.

Where did you get the clean drill warm up or did you make it up yourself ?

Ok off to conquer the rdl’s the most evil thing to come out of Romania since Cheouchesku.

10

Alright fellow Johnites,

Just finished 6x3 on the evil that is the romanian deadlift. Actually managed to hit bodyweight or so on the last set so going well for me and sets me up for a very interesting last week when i’ll be going for a max double on each lift.

Here’s some vague ideas i have, week 4 is always an off week so i was thinking that’s the time for tabata. All those in favor?

After this round of olad i’ll do one more round before a bulgarian twist style program. My plan for week 3 of the second round will be to swop DJ’s suggestion with a max effort day like this 3,2,2,2,1,1,1,1,1. I’ll keep weeks 1 and 2 the same [no point changing much in one go]

Thoughts ? Suicidal ?Inspired ?

11

I’m doing an OLAD variation, with some added influences from the Bulgarian O-lifting programme CT wrote about on here years back. Basically I do the one lift a day, working up to a daily max, (as opposed to a true max - ie I don’t psyche up for it or do anything out of the ordinary to achieve it) and then backing off for a few sets of triples and doubles.

Depending on energy I may do a couple of variations of the same lift, for exmple on friday I did incline benches and then wide grip benches. It’s a work in prgress this one, I may need to tweak it as I go, but we’ll see…

12

[quote]juninho wrote:
I’m doing an OLAD variation, with some added influences from the Bulgarian O-lifting programme CT wrote about on here years back. Basically I do the one lift a day, working up to a daily max, (as opposed to a true max - ie I don’t psyche up for it or do anything out of the ordinary to achieve it) and then backing off for a few sets of triples and doubles.

Depending on energy I may do a couple of variations of the same lift, for exmple on friday I did incline benches and then wide grip benches. It’s a work in prgress this one, I may need to tweak it as I go, but we’ll see…[/quote]

I like this. I like it a lot. Specifically , this idea of a daily max as opposed to a ‘true max’.

Ok, for me today snatch high pulls were a disappointment. The bottom half is just too like the romanian deadlift. But i’m shifting almost bodyweight in every weak lift and over bodyweight in the others now. So for me olad kicks arse.

13

a bit more detail on the daily max idea:

You warm up for a few sets with around 60% of your estimated daily max.

You then spend 4 or so sets working up to your daily max.

Next, strip 15-20 kg (sorry - I’m English and my gym uses those funny new fangled weight measurements) and perform a few sets of 3.

Next add 5-10 kg and perform a bunch of doubles.

On the third week, after doing this then add a few kg’s on top of your daily max and try for a few singles. This is a high volume week to be performed prior to a back off week.

Oh yeah, and re the tabatas on the week off, I’d say give it a go, but be wary of hammering your CNS too much.

14

[quote]juninho wrote:
Oh yeah, and re the tabatas on the week off, I’d say give it a go, but be wary of hammering your CNS too much. [/quote]

It’s not a bad idea, although I might suggest spacing a couple of Tabata workouts over the course of the week, say Day 3 or 4 and then Day 6, but that’s just me.

DB

15

[quote]my dumbass said:
every day will begin with dynamic stretching and then an olympic lift warmup of a clean or snatch variation

then some really cool guy with an awesome 3 letter acronym screen name of RDC wrote:
Bastard, I’m doing joint mobility [coach sonnon’s intermediate warrior wellness] followed by coach burgener’s snatch drill warm up. This is probably similar to you, so yours sounds great to me.

Where did you get the clean drill warm up or did you make it up yourself?[/quote]

Well, a really smart guy once told me that he never had an original idea but was at least bright enough to keep open eyes and recognize one. Thus, I got the idea to warm up / work in olympic lifts from two people: Charles Staley and Brad Cardoza.

Brad suggested working them first on lower body days.

Charles suggested warming up with them when I told him that I was really liking clean snatches (look, I made a monday morning funny) … cleans and snatches, but that they were not in my program anywhere.

I am digging it. I might do a 5x3 or work up to a single, but I don’t go all out with 10x3 or anything with too much volume … depends on what else is planned for the day. It typically takes about 10 minutes and primes my WHOLE body to do anything … pull ups, squat, bench, one arm swiss ball cable flyes double cap no whipped cream, whatever.

Bastard

16

I just finished a cycle of Olad and I made improvements. But I have so many ideas and I want to hear what you guys think. Like what about doing a west side style program and using just eynamic efforts exercises and CT’s sticking point program. Or how about Edt for the week to test your new strength and gain size

17

realt81, can you give more details of your ideas?? I can’t quite see what you mean there, although bare in mind that I am incredibly stupid…

A quick question to other OLAD’ers: what is/are your primary goals with your current programme? To become the strongest man on the planet? To look so good nekkid that you consider taking a court injunction out on your wife in order to get some sleep? Or just more general health & fitness related aims?

Mine are pretty simple, but quite specific: Within a year I would like a 300lb bench, 400lb squat and 500lb deadlift. I wrote to santa last year but he didn’t deliver, the fat useless weirdo.

18

[quote]juninho wrote:
realt81, can you give more details of your ideas?? I can’t quite see what you mean there, although bare in mind that I am incredibly stupid…

I forgot to mention that I was talking about the off week. I know Dan would say rest is good but in terms of strength I am thinking that the off week would be a good time to use some techniques like dynamic effort or work on sticking points you found during the first three weeks. As long as it was nothing too stressful

19

I know some programmes like Smolov have a set period (2 weeks I think in that particular routine) where you devote all your time to speed-strength type stuff, so it may be a goer. Dynamic effort stuff can be tough on the joints though, so I guess it’s a judgement call as to whether you can take it…

I was thinking about DE work at the gym today though: if most of us accept that where strength is concerned it is best to lift the weights as fast as poss anyway, then aren’t your warm up sets a form of DE work anyway? They’re submaximal weights lifted at high speed. I guess it depends how you warm up, but I tend to stick to low reps anyway, and just gradually ramp up to my work sets - Really they are DE sets in all but name (?)…

20

last nights OLAD session: squats.

Note: I’m using Dan’s suggestion of working through a couple of variations of each lift…

High Box squat - worked up to a daily max - in this case 180kg (just shy of 400lbs in normal money I think, my maths is crap though so I may be wrong). Fairly easy but I had a heavy weekend, (fathers birthday) and didn’t want to do any heroics. Then backed off with a few triples @ 160 kg, and a few doubles @ 170 kg. Took waaaay too long getting up to the daily max - there really isn’t much value in progressing in incremements of 5kg when you’re 40-odd kg’s off your max.

Low box squat - worked up to a single of 140kg. These are a new exercise for me. I use a decline bench as I have no box and work out in a fitness factory. Was well below parallel though. Then backed off with tripkes @ 120 and doubles @ 130.

Finished off with a bunch of 5’s in the regular squat @ about 120 kg. This was for form as much as anything else. I’m aiming to build up my work capacity to doing 3 variations, but I’m not there at the mo, so I also use these regular sets at the end as a tool for developing that.

Whole thing took an hour…

I’m ashamed to admit I then 3 sets of leg curls, purely because the machine faces the treadmill, upon which was perched a fine, fine lady.

Right now I’m off to do some close grip benches…