One Lift A Day Support Group

Training Bodybuilding
181

I started a (more or less) OLD two weeks ago. This is my routine:

M. Snatch Grip Olympic Deadlifts (and jump shrugs and leg curls)
T. Push Presses (and shoulder isolation)
W. Back Full Squats (and leg extensions)
TH. Dips and Cable Rows (and arm isolation)
F. Romanian Deadlift (and glute-hams)
SA. Off
SU. Off

The accessory work is kept relatively low volume, usually 2 x 8. Dips and rows are alternated on Thursday to save time.

I do a general warm-up alternating reps of back squats and good mornings; then I do hang snatches and overhead squats.

I stretch particularly extensively PWO on M-W-F.

So far, it’s great. I had unreal DOMs the first week and very little this second week, which isn’t unusual for me. I’m expecting large strength gains over a few cycles of the program.

182

[quote]bg100 wrote:
Actually I must admit that after I posted my question I went back and read through your program and realised the warmup is not that much so it still is mostly true OLAD (I must read more carefully in the future…)

Interesting observation about the volume thing. I’ve been shying away from high rep stuff for a while now but I’m not sure how effective low reps all the time has been, it might be time to throw in a few higher volume days and see if this makes the difference.

Before starting strength training I had always been better at endurance sports i.e. cross country running, swimming and now cycling, plus i have never been a naturally fast sprinter, i wonder if this means I’m more suited to higher volume workouts? I know that it is important to develop your weak points, in my case it’s probably fast twitch fibres to get faster, but I wonder if I need to keep feeding my slow twitch endurance fibres with high volume workouts. Something I’m thinking about anyway, what do you reckon?[/quote]

i am eating a meat salad. here is what i put on it. meat. lettuce. i am too lazy to get any dressing out, let alone grab both the bottle of olive oil AND the bottle of red vinegar … where oh where do you people find the time. actually, i often prefer my salads without dressing … i want to taste what is on it and not have it dominated by the dressing. is this a tangent? maybe we can rename this “the all things Dan John” thread?

lessee, where were we? oh yeah, SLAD. you are exactly right … it is not that much volume. “the warmup” is not exactly easy though. my initial thought was to do it 3 times, but then i recall what a really smart (and, btw, really old … like ancient) guy once told me. “do stuff twice.” he was referring to somthing else, but i saw the similarity here. once is insufficient, but 3 was going to be nuts. again, it is HOT out there.

my buddy is lifting with me and is pretty much done with after those two sets, but he plugs along anyway. he does not have the stellar GPP that i do. [ahem]

speaking of not that much volume, i’m glad you mentioned swimming. i used to swim (like you, i rock on the endurance stuff) … from the time i was a little, errr, young kid through my first two years of high school. i recall doing tons and tons of pushups and situps prior to every practice. it seems like we did 200 or so of each? that was everyday. PLUS the swimming … so,

—> YOU can handle “the warmup”

as mentioned, i too am suited for the ednurance stuff. plus i am borderline psychotic (ask my girlfriend). thus, EDT is great for me. remember i said that 3x3 and 5x2 stuff don’t work for me. it doesn’t. now 10x3 or 12x2 etc does. i need the volume, even at the higher loads. see, until you squat 1000 and bench 700, lifting at near your 1RM just isn’t that hard on you. as long as your joints are ok, you are fine. what do you think about them apples?

so guys like you and me, imho, should spend a lot of effort around the 80% load and get a lot of volume. i think some near maximal work (ME) is beneficial from time to time, but i find it hard to maintain much volume at those intensities. i recall a wendler article where he says one of the biggest failures of peoples’ ME routines is not enough volume . i really feel my joints breaking down at what are probably the mandatory high volumes at high intensities. i’ve never broken a bone, but i’ve torn up some joints … listen to your body.

what does that leave us? DE and olympic type lifting. moving a moderate weight real fast sure kicks a lot of @ss. i am real sick of the anti-kettlebell crowd. we on the “all things Dan John” thread know that the snatch is one of the single best movements out there. a cult-like group of us believe that snatches done EDT style are the single best body comp combination. bars are great for snatches … but for the body comp, unilateral is better … and kb’s dominate dumbbells every day of the week. and here is why unilateral snatches dominate bar snatches for EDT style lifting: the loads used AND the L/R pairing AND the fact that the upper body musculature fails first (at the loads used) = you can pretty much go as nonstop as your “GPP” will allow you. damn i am on a rant n’ roll.

all that said, i think the “do what you suck at” idea has some value. i suck at lifting heavy weights, and i could potentially really mess myself up. i also suck at running (sprinting). that i can do. that idea sould be renamed to “do what you suck at that is high reward and low risk”. (now watch me pull a hammie.)

so, in summary. lots (60%) of volume at moderate loads AND some (25%) explosive stuff AND a little (15%) ME stuff is what i am liking right now.

[i just dug up my old 40 days thread. it looks like i have put on about 5 pounds of muscle since then (january). i have been doing random full body lifting, lots of bodyweight stuff, with heavy back squatting. i have a new “base” to work with, so i am pretty excited about this new OLAD EDT stint. i haven’t weighed myself in about 3 weeks, and i don’t remember what that weight was … so i don’t know how much i weigh. somewhere between 230 and 245.]

no, i am not smoking crack … although i hear it is amazing for fat loss.

continue discussion.

183

[quote]BASTARD GUY wrote:
bg100 wrote:
Actually I must admit that after I posted my question I went back and read through your program and realised the warmup is not that much so it still is mostly true OLAD (I must read more carefully in the future…)

Interesting observation about the volume thing. I’ve been shying away from high rep stuff for a while now but I’m not sure how effective low reps all the time has been, it might be time to throw in a few higher volume days and see if this makes the difference.

Before starting strength training I had always been better at endurance sports i.e. cross country running, swimming and now cycling, plus i have never been a naturally fast sprinter, i wonder if this means I’m more suited to higher volume workouts? I know that it is important to develop your weak points, in my case it’s probably fast twitch fibres to get faster, but I wonder if I need to keep feeding my slow twitch endurance fibres with high volume workouts. Something I’m thinking about anyway, what do you reckon?

i am eating a meat salad. here is what i put on it. meat. lettuce. i am too lazy to get any dressing out, let alone grab both the bottle of olive oil AND the bottle of red vinegar … where oh where do you people find the time. actually, i often prefer my salads without dressing … i want to taste what is on it and not have it dominated by the dressing. is this a tangent? maybe we can rename this “the all things Dan John” thread?

lessee, where were we? oh yeah, SLAD. you are exactly right … it is not that much volume. “the warmup” is not exactly easy though. my initial thought was to do it 3 times, but then i recall what a really smart (and, btw, really old … like ancient) guy once told me. “do stuff twice.” he was referring to somthing else, but i saw the similarity here. once is insufficient, but 3 was going to be nuts. again, it is HOT out there.

my buddy is lifting with me and is pretty much done with after those two sets, but he plugs along anyway. he does not have the stellar GPP that i do. [ahem]

speaking of not that much volume, i’m glad you mentioned swimming. i used to swim (like you, i rock on the endurance stuff) … from the time i was a little, errr, young kid through my first two years of high school. i recall doing tons and tons of pushups and situps prior to every practice. it seems like we did 200 or so of each? that was everyday. PLUS the swimming … so,

—> YOU can handle “the warmup”

as mentioned, i too am suited for the ednurance stuff. plus i am borderline psychotic (ask my girlfriend). thus, EDT is great for me. remember i said that 3x3 and 5x2 stuff don’t work for me. it doesn’t. now 10x3 or 12x2 etc does. i need the volume, even at the higher loads. see, until you squat 1000 and bench 700, lifting at near your 1RM just isn’t that hard on you. as long as your joints are ok, you are fine. what do you think about them apples?

so guys like you and me, imho, should spend a lot of effort around the 80% load and get a lot of volume. i think some near maximal work (ME) is beneficial from time to time, but i find it hard to maintain much volume at those intensities. i recall a wendler article where he says one of the biggest failures of peoples’ ME routines is not enough volume . i really feel my joints breaking down at what are probably the mandatory high volumes at high intensities. i’ve never broken a bone, but i’ve torn up some joints … listen to your body.

what does that leave us? DE and olympic type lifting. moving a moderate weight real fast sure kicks a lot of @ss. i am real sick of the anti-kettlebell crowd. we on the “all things Dan John” thread know that the snatch is one of the single best movements out there. a cult-like group of us believe that snatches done EDT style are the single best body comp combination. bars are great for snatches … but for the body comp, unilateral is better … and kb’s dominate dumbbells every day of the week. and here is why unilateral snatches dominate bar snatches for EDT style lifting: the loads used AND the L/R pairing AND the fact that the upper body musculature fails first (at the loads used) = you can pretty much go as nonstop as your “GPP” will allow you. damn i am on a rant n’ roll.

all that said, i think the “do what you suck at” idea has some value. i suck at lifting heavy weights, and i could potentially really mess myself up. i also suck at running (sprinting). that i can do. that idea sould be renamed to “do what you suck at that is high reward and low risk”. (now watch me pull a hammie.)

so, in summary. lots (60%) of volume at moderate loads AND some (25%) explosive stuff AND a little (15%) ME stuff is what i am liking right now.

[i just dug up my old 40 days thread. it looks like i have put on about 5 pounds of muscle since then (january). i have been doing random full body lifting, lots of bodyweight stuff, with heavy back squatting. i have a new “base” to work with, so i am pretty excited about this new OLAD EDT stint. i haven’t weighed myself in about 3 weeks, and i don’t remember what that weight was … so i don’t know how much i weigh. somewhere between 230 and 245.]

no, i am not smoking crack … although i hear it is amazing for fat loss.

continue discussion.[/quote]

Great post! Maybe this should be added to the Random Acts section as an “article” that didn’t quite make the main page;)

So, how are you doing the EDT sets? In your first week is it a set of 5 with right arm then a set of 5 left arm etc? Do your reps drop down by the end of the 15 min period? And then the next week just do heavier sets with less reps?

Ironically I have just started a program that is the closest to “powerlifting” that I have come to in my training life. I am putting in dedicated DE days for the first time ever (as I mentioned before I am slow and need to work on this!). I’m not doing Westside, I’ve cut things down so that I can train only 3 times per week. It might be closer to WS4SB as I am doing a “repetition day” as well. I just felt I needed to really improve my strength so that I can break through some plateaus, especially on the O-lifts, even though I would work on these a lot I kept getting stuck at certain weights, especially with the snatch at about 60kg, so maybe doing something different will help in the long run.

Ben

PS It’s after midnight in California, and as this has turned into the “all things DJ” thread I’ll use a quote from one of his articles - “Will you PLEASE go to sleep!”. LOL!

It’s just after 5pm here in Sydney, I’m going home from work. Gotta do some of CT’s Running Man HIIT program as I’m one very unfit peson at the moment.

184

[quote]bg100 wrote:
Ironically I have just started a program that is the closest to “powerlifting” that I have come to in my training life. I am putting in dedicated DE days for the first time ever (as I mentioned before I am slow and need to work on this!). I’m not doing Westside, I’ve cut things down so that I can train only 3 times per week. It might be closer to WS4SB as I am doing a “repetition day” as well. I just felt I needed to really improve my strength so that I can break through some plateaus, especially on the O-lifts, even though I would work on these a lot I kept getting stuck at certain weights, especially with the snatch at about 60kg, so maybe doing something different will help in the long run.[/quote]

I like it. Initially, my last template was like this:

ME full body (focus lower)
Active Recovery/RE full body
DE full body
Active Recovery/RE full body

I only managed to get all days in a few weeks in the last few months, but still it was good.

If I only had one day, it was ME …
If two I added DE …
If three I added AR/RE …
etc.

185

Imagine my surprise when, after two weeks abroad, I come back to find OLAD Support Group at the top of the Over 35 forum. And, Bastard Guy Dan back in the mix. What a day!

My lifting has been sketchy since May. I had a lower back/left hip problem that increased in pain to the point of giving me trouble while sitting/sleeping. Finally went to the doc, got diagnosed, rehabed (strengthened the hip flexors, adductors, abs, obliques), and that seems to be behind me now.

Of course, I was -thinking- about all the fabulous lifting I -could- have been doing. And putting Dan John pieces together, I decided the Warmup + OLAD was “perfect”. Really, I thought of it before Dan (or Dan). Honest.

Regardless, I’m going to the Warmup + OLAD format starting next week. While the strength training has been down, my martial arts training has been up. So, the most interesting thing for me will be balancing the lifting and the mat time.

BTW, Ben, I never really made it into doing my A/B routine that I discussed a few pages back. Mainly because of the back issues. Really, I shouldn’t have stopped my Bastardized ™ OLAD programs. Of course, they were working … so what did I do?

Regards,
Mark

186

I’m using the OLAD for an upcoming Powerlifting meet. I’ve gone through 2 months of it and so far so good.

Here’s the workout:

Mon:Squats
Tues:Standing BB shoulder press
Wed: off
Thurs: Rows (high & low cables, chest supported)
Fri: Deadlift
Sat: Benches
Sun: off

All of the unequipped numbers have increased and look forward to hitting some PR’s with equipment the week of July 24th. Meet goals are 440 bench and 700 DL.

My advice with OLAD: keep it simple like it is, otherwise it’s not OLAD.

David

187

[quote]drdgmuro wrote:
My advice with OLAD: keep it simple like it is, otherwise it’s not OLAD.[/quote]

whatever. get your own thread.

ok, so that was sarcasm. kind of.

glad someone else is here. really interesting to see a PLer here when others frequently balk at OLAD for … it’s pure … simplicity?

what i got going is one lift a day. perhaps this other sh!t is psychological. once you understand that you have to do a bunch of pushups and pullups and swings and snatches and blah blah blah every day, you don’t really think of them as lifts. they are the new stretching, so you just do them, and then you LIFT.

so i’m done with week 1. my weight is at 229 according to a scale i haven’t used in 2 months that wouldn’t zero properly. that’s either up or down from what i weighed at the beginning of the week, depending on what scale i would have weighed myself with. my strength is through the roof since i did a bunch of lifts that i haven’t done in a couple of months. ahh … ignorance … bliss.

other than that, i made big advances with my “the warmup” over 5 days. i will back off a bit to begin next week and then attempt to beat this week’s best by the end of next week.

thinking my off week will be one beefy run through “the warmup” and then some flavor of the same OLAD lifts … maybe a 5 minute PR session.

thoughts?

188

that is from 6 months ago … wow am i glad i posted this since my log book got stolen … so far this stint, results range from the same (front squat) to much better (rows) … those are the only two recurring lifts though … considering the added work done prior to the OLAD part and the fact that it is routinely 100 degrees plus when training, things are going well … i will post the total 3 weeks when done

189

[quote]Danny John wrote:
I like the Big Reps options here…65 and the like. I found that 55 was great for me, seriously…I don’t know why. It just worked great for me. A nice variation:

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 trying to increase “a little” going down and holding on to that single weight going up as long as you can. Makes you actively think through the whole workout…[/quote]

this, btw, SUCKS … i believe it be the worst ever piece of Dan Johnian advice every spewed forth on the interweb … but don’t take MY word for it, give it a whirl yourself

i did “invent” a new scheme out of it though … really … (seriously) … maybe it will make it in the form of a short article for GetUp! … (?) … it is the pinnacle of training density

190

[quote]BASTARD GUY wrote:
Danny John wrote:
I like the Big Reps options here…65 and the like. I found that 55 was great for me, seriously…I don’t know why. It just worked great for me. A nice variation:

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 trying to increase “a little” going down and holding on to that single weight going up as long as you can. Makes you actively think through the whole workout…

this, btw, SUCKS … i believe it be the worst ever piece of Dan Johnian advice every spewed forth on the interweb … but don’t take MY word for it, give it a whirl yourself

i did “invent” a new scheme out of it though … really … (seriously) … maybe it will make it in the form of a short article for GetUp! … (?) … it is the pinnacle of training density[/quote]

Good lord…why would you ever want to do that to yourself? In the unlikely event that I may try a rep schedule like this, how much rest did you give yourself in between sets? How close was the nearest trash can?

David

191

[quote]Danny John wrote:
Big Reps … A nice variation:

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 trying to increase “a little” going down and holding on to that single weight going up as long as you can. Makes you actively think through the whole workout…

drdgmuro wrote:
Good lord…why would you ever want to do that to yourself? In the unlikely event that I may try a rep schedule like this, how much rest did you give yourself in between sets? How close was the nearest trash can?[/quote]

this is the internet. nobody in the real world would actually do this.

i did just the 10 to 1 part but not going back up. i did it with chins and pushups during the rest between my back squat sets. it took an hour + or so. to add difficulty, i started with 11 the next time (and then with 12 and 13) the time after that … got from 55 to 66 (to 78 to 91) in a hurry. then i went to 10 sets of 10.

192

Hey Bastard,

Just wanted to give you a quick update on the training. I had meet goals of 440 bench and 700 deadlift at this weekends meet. Hit 430 easy in the bench. Had a technical issue with 440 and missed it. Plenty of strength if it would have stayed in the groove. Went 639, 672, and 694 in the DL. All reps were easy. 700 has been a psychologic barrier for me recently and this meet will push me through that easily.

How’s your training going? What are you’re goals for training? Ever tried a PL meet?

David

193

I’ve been training like this on and off for ten years and in fact the best results I’ve seen training with one lift a day came from using singles rep sets, usually one rep every 15 to 60 seconds, for the the duration of 30 to 60 minutes. After dealing with serious (ie. crippling) injuries, this had to be one of the biggest factors in my recovery over the last two and half years because training with one lift a day and with single rep sets (regardless the weight) required me to lift with perfect technique and in fact resulted in a quicker improvement of my form.

I wouldn’t lift with a set schedule but on average I would:

-deadlift twice every six to nine days
-squat twice every six to nine days

and on the days I wasn’t squatting or deadlifting, I would do:

-farmer’s walks at the pace of a labourer (ie. very relaxed and non-rushed)
-dumbell, kettlebell, or other gymnastic type swings (these were usually in sets of 5 to 20 reps per arm and helped me recovery from the heavier deadlifting and squatting sessions)
-and finally I would dedicate a day to a special type of hanging leg raise that I haven’t seen anyone else do but it’s a combination movement requiring the lifter to do a simultaneous leg raise (straight knee or bent) and pullover movement while hanging from the bar. it took me about six months to work up to one rep with this movement with straight legs. try it out. it’s tough but you’ll “sew up” pretty nicely.

But yeah…I love training with one lift a day because it seems to develope that “dad strength” that Mr. John talks about in his writing.

194

[quote]drdgmuro wrote:
How’s your training going? What are you’re goals for training? Ever tried a PL meet?[/quote]

Thanks for the update, and conrads. Those are nice numbers.

My training is going. I should have finished week 3 last Friday or Saturday, but I torqued my neck the week before and still have two days to finish up this week … really no big deal, as this was initially to be a back off / screw around week.

I have gotten pretty aggressive with “the warmup” and have been progressing with those lifts at a pretty fast clip. We had some 110+ degree days here over the last month … that was a beotch. Sometimes after a run or two or three through the warmup, just looking at the power rack was about enough to make me puke.

I have determined that I don’t like the snatch and OHS day nor the kb clean and press day. Those are going away next time I do this … maybe just the snatch and then just the press … and work OHS into “the warmup” … still figuring all that out.

My goals for training are just to do everything the hard way so that I can look back in another 10 years and say “damnit, that Johnny Dan character was right all along! sonofa!” Nah, I train for fun. I train to get stronger. I train to get bigger. I train to get leaner. I train because … it makes me feel good. As much as anything I enjoy the learning experience, the challenge, and all that. Henry Rollins says it better than me, but that’s what I mean.

I have not pursued powerlifting for a myriad of reasons (excuses?). For one, I am weak as piss. That is a not very good quality to have when entering maximal strength events. Me and my slow twitch muscles are great for endurance activities. I have a herniated L4/5 that used to really bother me … I have been working on ot in the recent year or so and it is getting better. I have separated both of my shoulders to the point of hypermobility … pressing is really an issue for me and not helped much my ridiculously long arms. But mostly, I am just a big pansy.

195

[quote]BASTARD GUY wrote:
I have determined that I don’t like the snatch and OHS day
[/quote]

Dan, don’t bag “The Exercise”, Mr. John will not be happy with you…

196

[quote]bg100 wrote:
Dan, don’t bag “The Exercise”, Mr. John will not be happy with you…[/quote]

Ben, damnit. I am not saying that I don’t like “The Exercise”, I am just saying that I don’t like “The Exercise” EDT style.

I am already doing kb snatches every day, and I progress with OHS better with a higher frequency.

That is all.

197

[quote]BASTARD GUY wrote:
bg100 wrote:
Dan, don’t bag “The Exercise”, Mr. John will not be happy with you…

Ben, damnit. I am not saying that I don’t like “The Exercise”, I am just saying that I don’t like “The Exercise” EDT style.

I am already doing kb snatches every day, and I progress with OHS better with a higher frequency.

That is all.[/quote]

Sure, sure, don’t try backtracking now, the damage is done…

Actually, I understand that EDT style would be hard, it is a killer exercise. That reminds me, I must try EDT some day.

198

[quote]BASTARD GUY wrote:
drdgmuro wrote:
How’s your training going? What are you’re goals for training? Ever tried a PL meet?

Thanks for the update, and conrads. Those are nice numbers.

My training is going. I should have finished week 3 last Friday or Saturday, but I torqued my neck the week before and still have two days to finish up this week … really no big deal, as this was initially to be a back off / screw around week.

I have gotten pretty aggressive with “the warmup” and have been progressing with those lifts at a pretty fast clip. We had some 110+ degree days here over the last month … that was a beotch. Sometimes after a run or two or three through the warmup, just looking at the power rack was about enough to make me puke.

I have determined that I don’t like the snatch and OHS day nor the kb clean and press day. Those are going away next time I do this … maybe just the snatch and then just the press … and work OHS into “the warmup” … still figuring all that out.

My goals for training are just to do everything the hard way so that I can look back in another 10 years and say “damnit, that Johnny Dan character was right all along! sonofa!” Nah, I train for fun. I train to get stronger. I train to get bigger. I train to get leaner. I train because … it makes me feel good. As much as anything I enjoy the learning experience, the challenge, and all that. Henry Rollins says it better than me, but that’s what I mean.

I have not pursued powerlifting for a myriad of reasons (excuses?). For one, I am weak as piss. That is a not very good quality to have when entering maximal strength events. Me and my slow twitch muscles are great for endurance activities. I have a herniated L4/5 that used to really bother me … I have been working on ot in the recent year or so and it is getting better. I have separated both of my shoulders to the point of hypermobility … pressing is really an issue for me and not helped much my ridiculously long arms. But mostly, I am just a big pansy.[/quote]

Pansy? I doubt it. My buddy tries to get me to go to a Gracie Jiu Jitsu Academy near where I live and I am running out of excuses not to go. I might have to break out the “my wife doesn’t want me to go” excuse pretty soon. Any ideas?? I have no desire to get my face driven into a mat on a continual basis. I’m content with picking up/pressing/walking/throwing heavy stuff. When that gets boring, I’ll change.

BTW, thanks for the props. The meets keep training interesting for me. Helps fuel the creativity that I see missing from so many other people I see in the gym.

Train smart,
David

199

[quote]drdgmuro wrote:
My buddy tries to get me to go to a Gracie Jiu Jitsu Academy near where I live and I am running out of excuses not to go. I might have to break out the “my wife doesn’t want me to go” excuse pretty soon. Any ideas?? I have no desire to get my face driven into a mat on a continual basis. I’m content with picking up/pressing/walking/throwing heavy stuff. When that gets boring, I’ll change.[/quote]

i hear you. i don’t want to get hurt either. after having completely f*cked up my shoulders, just knowing that i can drop down and do some pushups gives me more comfort than gaining the ability to put an armbar on someone and punch him in the face. those guys are mean anyway. ultimately, i’m a lover (albeit a poor one), not a fighter.

tell your buddy that he should “respect your feelings” and “better understand your needs as a man” … wait, wrong thread. tell him that you can’t because i said so.

sure thing … keep us informed!

200

[quote]last time:

Week #1:
Mon push press 155 for 65
Tue front squat 185 for 65
Wed PULLUPS (not chins) me for 60
Thu bench 185 for 60
Fri one legged DB DL 60#s (total) for 60 per side
Sat bentover row 185 for 60

Week #2:
Mon push press 175 for 42
Tue front squat 215 for 45
Wed pullups me plus 25#s for 44
Thu bench 205 for 45
Fri 1 leg DB RDL 50# dbs (100#s total) for 45 / side
Sat bentover row 205 for 48

Week #3:
Mon push press 195 for 21
Tue front squat 245 for 30
Wed pullups me plus 50#s for 21
Thu off rest
Fri off lazy
Sat bench 225 for 30
Sun 1 leg DB RDL 70# dbs (140#s) for 28 / side *
Mon bentover row 225 for 32[/quote]

this time

1.1 snatch and OHS - 95# x 55
1.2 bent row - 185 x 82
1.3 front squat - 185 x 65
1.4 double kb clean & press - 2x53 x 45
1.5 single leg RDL - 2x35 x 60/leg

2.1 115# x 34
2.2 205 x 58
2.3 205 x 50
2.4 2x53 x 52
2.5 2x53 x 60/leg

3.1 135# x 17
3.2 225 x 46
3.3 225 x 49
3.4 2x70 x 17 (10 min PR zone)
3.5 2x70 x 30/leg (10 min PR zone)

comparing … rows went up big time … front squats went up marginally … these were the first front squats i have done in several months … next OLAD stint will be interesting here … one leg RDLs went up … first time i had done these in a while as well … other lifts were new, and i suck ginormous balls at them.

i lurnd stuff.

i was crazy aggressive (read: f*cking retarded) with the warmup progression and burned out towards the end of week 2. then i hit a (brick) wall and took 10 days to complete week 3.

rows and front squats on consecutive days = hell on the whole back

i did get some nice PRs along the way though … 17 consecutive dead hang pullups … kb snatch x 12/side with 88s … windmills x 88s x 8 reps/side. and my nutrition and sleep and all that have been crappy as can be.

i strained the crap out of my neck during week 2 during kb presses. the clean part of the kb clean and press is just a waste of time and makes you tired … we all know that cleaning is easier than pressing … that was a dumb lift to be done OLAD EDT style. and, all that gloriously stated, i still suck big time at pressing.

next time, the warmup is two sets at ~ half of max rep ability or one set leaving a couple of reps in the tank … for example, pullups 2 x 10 or 1 x 15. i am adding OHS to the end of the warmup and changing the OLAD lifts like this:

Day 1: push press
Day 2: front squat
Day 3: power snatch
Day 4: bent row
Day 5: one leg RDL

i really like push presses and need to get back to them. since i am adding OHS to the warmup to get more frequency (gtg, whatever), i am just doing power snatches.

more later. it is after 1 am, i just ate a 1-1/4 pound steak, and i need to go to sleep.