One Lift A Day Support Group

Training Bodybuilding
221

Dan,

Thanks for the advice, 4 days/week is probably the most I can fit in so your suggestion was good. I’ve been thinking along those lines anyway. One question though, what is the “ghey” you mentioned???

Ben

[quote]BASTARD G wrote:
bg100 wrote:
Anyone got any ideas …

brother Ben,

how many days you want to lift? you should take advantage of your soon to be atrophying lower body and get busy with dips and chins!

ok, you have all kinds of options.

since the oly lifts involve so much hip drive, i would think you want to stay away from them?

my suggestion:

every day, warm up with core and unilateral low load controlled lower body stuff for rehab … TKEs, split squats, one leg RDLs, lunges, step ups …

then a 4 day OLAD:

chins or pullups (bw pull)
incline bench (the ghey, part I)
off
rows (the ghey, part II)
dips (bw press)
off
off

remit payment to …[/quote]

222

Such a good thread…

223

[quote]Danny John wrote:
Such a good thread…[/quote]

Well, seeing as though Dan has mentioned this at least 3 times in his posts I think we can say it’s official, we now have a great thread!!

I think the best thing about it is that we are discussing training ideas in a manner which actually helps everyone learn more about how to get the best out of this sort of program, there’s a distinct lack of all the trolls who can disrupt threads of guys trying to get advice in some of the other forums.

224

Hello,

So here I am about to try my hand at marrying OLAD and the gable method

Starting with my current program

Warm Up 2 circuits 2-4x10-20
Lower Body Calisthenic
Abdominal
Lowerbody Speed endurance (dot drills, KB swings/snatches/cleans)

Upper Body Calisthenic
Abdominal
Upperbody Speed Endurance (crossover push up, Pacecars, DB Cleans, etc…)

Then MWF

Monday

RDL 3x8 + DB Swing 3x25
Row 5x5

Bunch of hard GPP Stuff

Wed

DL 8x3
Row 8x3

Bunch of easy GPP Stuff

Friday

Row 8x3 + DB Clean 3x20
DL 5x5

For my next cycle I plan on OLAD with

M-Row + GPP
T-Power Curl
W-Deadlift + GPP
Th-Pull Up
Fr-Whatever

For my GPP (Both cycles) I got suckered into teaching a group class that is loosley based on CF/DJ type stuff

For the Gable Method I plan on the following

Joint circles - loosen up

Circuit 2-4x10-20

Upper body calisthenic
Abdominal
Lower Body Calisthenic

Front Squat 2x5
Bench Press 2x5
Abdominal 2x25

Kettlebell stuff 4 exercises 2x5-15

Then OLAD

Although I am thinking about doing my GPP class as a warm up on M and W and the other gable stuff on T/Th/F

Figured I may as well and join in the fun of posting my training program

225

[quote]squattin600 wrote:
Figured I may as well join in the fun of posting my training program
[/quote]

Please do! The only reason (well, LIKELY, the only reason) that Mr. John thinks highly of this thread, is that we lay out plans and then we execute them … and then we report on them.

It’s almost like … we are … scientists! Heh.

Regards,
Mark

226

Hi, gents. Been reading this thread have been toying with the idea of doing OLAD when i get back from a vacation in September. I’ve thought about it for some time, though, and have never been able to pull the tigger on it. For some background, I’m a 37 year old (possibly former) Olympic Lifter. I’ve got tendonitis of the elbow. That flares up from time to time. A few other nicks. What you’d expect. I’d like to hear some long term experiences with the program. Some opinions on if this program is right for me. I was thining of something like this:

sunday - chest supported row
monday - back squat
wednesday - barbell military press
thursday - (whatever day) power clean, snatch pull, snatch-grip deadlift
saturday - bench press

need some opinions and maybe a little advice. my current program is a lot more volume. lot more exercises and i don’t seem to be gaining well.

227

Not an OLAD post but since this is the “all things Dan John” thread I figured it may be of interest

First. I love the litnivov (sp?) workout. I have been experimenting with different combinations of lifts and things. These are ideas for those that lift in commercial gyms and cannot go outside to do their workout. I basically tried to pair one “strength” move with one “quick” move

First movement is 3x8
Second is 3x25

Here are some favorites

Barbell/T-bar Row
Dumbbell Clean

Pull Up
Dumbbell Clean or Snatch

Bench Press/Military Press
Crossover Push Up or pace cars

*a buddy taught me pace cars, he didnt know what to call them, his nickname is pace car, so we named them after him

RDL
DB Swing or snatch or clean

RDL
Burpee

Front Squat
Dot Drills or Low Squat Jumps, Low squat line hop, Low squat 4 square hop, burpee.

Give some of them a try you might Like Em

228

[quote]Hack Wilson wrote:

sunday - chest supported row
monday - back squat
wednesday - barbell military press
thursday - (whatever day) power clean, snatch pull, snatch-grip deadlift
saturday - bench press

need some opinions and maybe a little advice. my current program is a lot more volume. lot more exercises and i don’t seem to be gaining well. [/quote]

Just my 2 cents:

Figure out why you’re training(specific sport enhancement, performance goal, bodyweight/body composition goals).

Write down your goals for training.

Your exercise selection looks logical, just make sure the weight selection is logical. Use the weight calculators provided earlier in the thread to get you in the ballpark.

Don’t muck it up with extra stuff.

Enjoy, David

229

Well, well, well,

the end of my last row/DL cycle went soo well I thought “My formerly aching knee can now handle more volume” and added in squats to my main workout. Originally I had intended to incorporating LIGHT front squats into my Gable warmup

Now as I type this I am nursing an aching knee which will greatly affect my workouts for the rest of the week. I think I’ll move to the OLAD I had planned and go light and figure out my work weights for week one.

Damn it. My whole plan was working soo well, I stopped doing it…

Well you live and you learn

230

OK,

I’ve finally got a program decided for when I’m getting my left hip treated. I’ve been to my doctor and he thinks it could be an SI joint problem, so I’ve been referred to a chiropractor who will also check my posture and whether or not I have any body structure imbalances.

As I am getting rid of all deep squatting exercises for the moment I’ve decided to combine some days of OLAD parameters with CT’s 12 Weeks To War Ready Guns program. I’ve never done an arm specialisation program and I guess this is as good a time as any, plus strengthening my biceps and triceps will only help my bench and chins (a hell of a lot of the program is chins, dips and close grip bench anyway)

I am going to try to be more sensible and do some proper warmups taken from MR’s Superior Circuit article for hip activation and core work. I’ve still got to work these out a bit more.

Here’s the program:

Monday:

  1. Spinal Flossing Module
  2. Hip Activation Module
  3. Snatch Grip RDL (OLAD parameters, e.g 7x5, 6x3, 5/3/2)

Tuesday

  1. Core Module
  2. Arms Program
  3. Scapular Prehab Module

Thursday

  1. Spinal Flossing Module
  2. Hip Activation Module
  3. Hang Clean & Press (OLAD parameters)

Friday

  1. Arm Program when required (Weeks 1,4,7 & 10)

Saturday

  1. Core Module
  2. DB Bench Press (OLAD parameters)
  3. Cable Row (OLAD parameters)
  4. Rotator Cuff Prehab Module

I will probably change the OLAD exercises after 2 four week cycles and then change. By then I would have had some treatment by the chiropractor, indeed I may have to scrap the whole thing if he says I can’t do certain exercises.

Cheers,

Ben

[quote]bg100 wrote:
bg100 wrote:
I should give more details on what I am actually doing for this program.

Well, this program has unfortunately got to stop after only 1 week as I’ve done something to my left hip/glute/left lower back. I’ve had a bit of a niggle over the past month or so but last night I really felt some pain after the workout so I have decided (belatedly) to rest the leg and head off to the doctor to see what’s wrong. Hopefully I’ll just need some physio/ART for a while and things will be fine, but given my track record of major injuries to my knee I’m a bit nervous that something else has happened, I never seem to get out of these things lightly!

I’m going to get my posture etc checked as well to see if I have any imbalances that could have caused this. The pain mostly occurred during squats.

Meanwhile, I’ve got to come up with a new program (again!) to do whilst getting this treated. Obviously this will focus on upper body, but I’m going to work on my right leg with single leg exercises. I’m also going to see if there are any bilateral stuff I can do without causing any pain. Obviously squats and full squat O-lifts are out. I may be able to do some power O-lifts from the hang and romanian deads, I’ll have to see what affects the hip.

Anyone got any ideas on a sort of program I could come up with focusing on upper body (probably a good chance to get my bench up to speed!) with a bit of lower body work? Any help would be appreciated.

Ben[/quote]

231

I’m almost through my second cycle of by-the-book OLAD so, after seeing how the program is working for me, I’m going to tweak it like this:

Monday:

  1. Romanian Deadlift (main lift)
  2. Glute-Ham Raise (accessory)
  3. Weighted Dips (accessory)

Tuesday:

  1. Front Squat (main lift)
  2. Leg Extension (accessory)
  3. Weighted Pull-ups (accessory)

Thursday:
Power Clean &

  1. Split Jerk (accessory)
  2. Push Press (main lift)

Friday:
Power Snatch &

  1. Overhead Squat (accessory)
  2. T-Bar Rows (main lift)

I’m going to periodize those four main lifts like normal (7x5, 6x3, 5-3-2, off).

The accessory work is kept down to a couple sets in length – higher reps (8-10) on M/T and lower reps (3-5) on TH/F by nature of the exercises.

232

I’ve finally started something resembling OLAD parameters in the program I outlined above. I started out tonight with the Snatch grip RDLs.

What I would like to ask all those who have done OLAD is how long do you leave between sets for the 7x5 day? Are they consistent or do you do the early sets closer together and just rest longer the more tired you get?

Cheers,

Ben

233

I do exactly as you’ve said above, taking from 2 minutes rest at the begining to 5 minutes before the last set

234

[quote]bg100 wrote:
I’ve finally started something resembling OLAD parameters in the program I outlined above. I started out tonight with the Snatch grip RDLs.

What I would like to ask all those who have done OLAD is how long do you leave between sets for the 7x5 day? Are they consistent or do you do the early sets closer together and just rest longer the more tired you get?

Cheers,

Ben[/quote]

I go 1-2 minutes between sets. Whenever I’m ready after 1 minute, I go, but I will force myself to go at 2 minutes. Same for the 6x3 week. The 5-3-2 week, I don’t really keep track, but its between 2-3 minutes.

DB

235

[quote]bg100 wrote:
I’ve finally started something resembling OLAD parameters in the program I outlined above. I started out tonight with the Snatch grip RDLs.

[/quote]

3 days later and i still have DOMS from the RDLs, those parameters definitely work!

Unfortunately “life” has got in the way the last few days and I haven’t been able to work out. No excuses this weekend though, I actually have some time available, so I’ll get back on track.

236

December 2005

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

July 2006:

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)

August 2006

1.1 push press 165 x 75
1.2 front squat 205 x 65
1.3 snatch 115 x 65
1.4 bent row 205 x 75
1.5 one leg RDL 2x53 x 70/leg

2.1 185 x 55
2.2 225 x 52
2.3 130 x 45
2.4 225 x 57
2.5 2x70 x 50/leg

3.1 205 x 33
3.2 245 x 38
3.3 145 x 21
2.4 245 x 33
2.5 2x88 x 32/leg

So those are my OLAD results. This was one of the best templates
I have ever followed.

237

I like that template, too. It is a nice mix of equipment and moves…I really like the idea of total reps, too.

Of course, now that I have read this, I will have to invent the concept of “total reps.”

238

Hey all,

I guess it’s been 8 weeks. That’s two OLAD cycles for me. Good stuff. Working on integrating OLAD with my martial arts training (judo and tkd).

Anyway, I think I posted my OLAD #3 before I did it. This is my OLAD #4. Of course, mostly I’ve been OPAD/TLAD’ing (one plane/two lift) it.

My basic template is:

WarmUp / PwrSn+OHS / TLAD

with Sunday as a miscellaneous day (sometimes … sometimes Sunday bats cleanup for what I missed during the week).

Anyway, here’s some more details (1- means 1-arm or 1-leg; R means Rings, CoC is Capt. of Crush gripers, E is eagle talon claw from iron mind):

Sunday:
Rep Work Squats and Log Press
Grip Work
Chins/Dips
Kettlebells/Sandbags/etc.

Vertical (Tue):
WU1: Pause Gob Sq/GM/1-Row/R Pushup
WU2: Cbl 3-abs/R Dips/1-Sq/RDL
PwrSn + OHS
Main: Chins/Mil Press

Pull (Wed):
WU1: Gob Sq + Thrust/Chin/R Dips/3-Abs
WU2: R PushUp/GM/1-Sq
PwrSn + OHS
Main: DL/Cbl Row

Push (Thur):
WU1: Gob + Thrust/E Chins/3 Abs
WU2: R Dips/1-Row/GM/CoC Grip
PwrSn + OHS
Main: Front Sq/Floor Press

Total (Friday):
WU: Pause Gob/R Dip/Chins
PwrSn + OHS
Main: Clean + Push Press

If you’ve followed my progresion, the biggest difference is that I split my two leg lifts up onto different days. If you thought that was radical, wait until you see my layout for the next cycle.

A few other comments. I kept the warm ups very conservative. I’m planning to check some 1-2-3RMs on the warmup exercises so I can gauge the intensity a bit better. Adding martial arts training was enough additional. I didn’t end up running that 10k. shucks (heh!). Most likely I’ll be taking two weeks off before my next nOLAD.

In the interim, I’ll be posting a few questions with my thoughts on a few things related to OLAD: the week off (which we’ve discussed before), nutrition (some cycling ideas), maintenance OLAD, and non-max strength OLAD. Oh, juicy, juicy.

Regards,
Mark

239

Well, I’ve finally finished Week 1, today was the two lifts on the one day, DB Bench and Cable Rows, this one really took it out of me! Bring on the 6x3 week!

Also, CT’s arms program that I’m doing is awesome, it’s been ages since I’ve done any “bodybuilding” its a fun change for a while whilst I get my bad hip sorted out.

[quote]bg100 wrote:
bg100 wrote:
I’ve finally started something resembling OLAD parameters in the program I outlined above. I started out tonight with the Snatch grip RDLs.

3 days later and i still have DOMS from the RDLs, those parameters definitely work!

Unfortunately “life” has got in the way the last few days and I haven’t been able to work out. No excuses this weekend though, I actually have some time available, so I’ll get back on track.
[/quote]

240

Hello all,

Sorry for the lack of my promised “discussion” items. I’ll throw out my ideas below … just not enough time to consider them more fully.

First off, here’s my next OLAD template:

WarmUp/WarmUp/Dynamic/Main

as usual, Sundays are a bit different, although I’m incorporating one of my main lifts on that day this time.

My main lifts are:
Bench (trying to take this seriously now)
Chins
DL
Mil Press
Front Squats

Dynamic stuff will involve bands and be pretty quick and over with (5x3 or so).

Warmups are going to be ring (dips/chins/pushups/hybrids), one-leg, one-arm, calf, grip, goblet squats, abs, etc. I’m putting some Oly stuff in warm-up also since it’s not in a main lift this time (my back is improving … I’m giving it a bit of a break for the next three weeks. I’ll let you know if I disappear). Trying to go for 3x8-12 as a guiding principle on this stuff.

Daily Stuff:
Sun: Bench + variety
Tue: WarmUp/Push Press/Chin
Wed: WarmUp/DE Chin/DL
Thu: WarmUp/DE Sq/Mil P
Fri: WarmUp/De Bench/Front Sq

To be honest, I was going to post ideas about the week off workout … but everytime I’ve gotten to “week 4” … I’ve just enjoyed the time off. I know that doing something should be more productive … but, I just like the break. So, I’ll refrain from talking about the week off until I do something during it.

I’d very much like some ideas about a “maintenance” cycle for between OLAD cycles (say three OLAD then maintenance then repeat or whatsoever). Essentially, there’s going to be a month … or even 2-3 weeks … when it’ll either be something less than OLAD and planned … or nothing. Ideas?

Nutrition: my only big idea is that for the 7x5 week … eat BIG. The other two weeks you can cut back a bit … really, on 5-3-2 you aren’t killing your muscles and metabolism as much as your nerves. Week off, eat less. I haven’t ranked them but I think any sort of mini cycling of amounts should be nice.

Also, you prioritize during the week (think carb cycling) … your days off are low. Pick your two most near and dear lifts, eat big on those days. On your other lifting days, eat medium. I like making big days anything goes, medium days no bread/pasta, and low days fruits and veggies only (carb-wise). Scale this a little bit for each week and presto!

Humm, other ideas: oh yes, I’d like to think of some other 3-4 week cycles of set-rep parameters for other goals: hypertropy (10x3, 6x8, 12x1)?, explosive strength, etc. Basically, OLAD params are for max strength (which really, honestly is what I need right now)… what about some other 3-4 weeks blocks for some other goals (using shorter, simpler daily workouts – not 13 varieties of jumps).

Anyway, food for thought.

Regards,
Mark