I came back from a vacation (and 10 days w/ no lifting) and began my one-lift-a-day program. I started with (full/olympic) back squats (belt only):
set 1 - 310 x 5
set 2 - 370 x 5
set 3 - 420 x 5
set 4 - 460 x 5
set 5 - 350 x 5
set 6 - 440 x 5
set 7 - 450 x 5
I did not do the jumps for height that Dan John discusses in his article. I DID make it to work the next day. But I’m still having trouble walking.
[quote]Hack Wilson wrote:
I came back from a vacation (and 10 days w/ no lifting) and began my one-lift-a-day program. I started with (full/olympic) back squats (belt only):
set 1 - 310 x 5
set 2 - 370 x 5
set 3 - 420 x 5
set 4 - 460 x 5
set 5 - 350 x 5
set 6 - 440 x 5
set 7 - 450 x 5
I did not do the jumps for height that Dan John discusses in his article. I DID make it to work the next day. But I’m still having trouble walking.[/quote]
Hack,
That’s some nice weight you are squatting there! One thing did stand out though, from what was presented in the original article some of those jumps in load between sets you made maybe a little too large and you could be missing out some gains by not pushing your limits enough.
Based on the article I would have thought your sets would look more like this:
set 1 - 370 x 5
set 2 - 390 x 5
set 3 - 420 x 5
set 4 - 440 x 5
set 5 - 380 x 5
set 6 - 430 x 5
set 7 - 450/460 x 5
This would load up the front end of the sets more and you lift more total load over the sets. Then again, I’m nowhere near lifting the same amount, so I’ve got no idea how you feel after each set, LOL!
Cheers,
Ben
On the topic of waves, for the 7x5, I use this pattern:
7-RM
10-RM
6-RM
10-RM
6-RM
10-RM
5-RM
For the 6x3’s wave, I use this:
8-RM
5-RM
8-RM
4-RM
8-RM
3-RM
In reality, I use percentages, but the RM’s make it easier to see the wave.
My actual percents and progression are:
7x5: .8376, .75, .8634, .75, .8634, .75, .8892 of last 5-3-2’s max
6x3: .8, .8904, .8, .9178, .8, .9452 of last max + 5-15 lbs.
I round up or down to the nearest 5 lbs as appropriate.
thanks for the info. i based the weights on some info i found - on this thread, i think - about perentages. i like how your jumps look. i’m not used to big jumps and first few reps were a bitch as a result, i think. i’ll look at my program and work in (the previous two posters) recommendations. thanks, again.
soreness is finally subsiding a bit. damn.
[quote]chicanerous wrote:
On the topic of waves, for the 7x5, I use this pattern:
7-RM
10-RM
6-RM
10-RM
6-RM
10-RM
5-RM
For the 6x3’s wave, I use this:
8-RM
5-RM
8-RM
4-RM
8-RM
3-RM
In reality, I use percentages, but the RM’s make it easier to see the wave.
My actual percents and progression are:
7x5: .8376, .75, .8634, .75, .8634, .75, .8892 of last 5-3-2’s max
6x3: .8, .8904, .8, .9178, .8, .9452 of last max + 5-15 lbs.
I round up or down to the nearest 5 lbs as appropriate.[/quote]
so you wave up and down from one set to the other?
[quote]Hack Wilson wrote:
so you wave up and down from one set to the other? [/quote]
Right.
I alternate sets of escalating intensity with an “easy” base-line intensity.
7x5:
7-RM
10-RM
6-RM
10-RM
6-RM
10-RM
5-RM
In that example, the 10-RM is the base line and the 7, 6, 6, 5-RM is the escalating intensity.
You can really do a ton of different variations. This is just one that I particularly liked.
There are some great ideas in Ian King’s article The Wave Loading Manifesto:
http://www.T-Nation.com/findArticle.do?article=05-037-training
[quote]chicanerous wrote:
Hack Wilson wrote:
so you wave up and down from one set to the other?
Right.
I alternate sets of escalating intensity with an “easy” base-line intensity.
7x5:
7-RM
10-RM
6-RM
10-RM
6-RM
10-RM
5-RM
In that example, the 10-RM is the base line and the 7, 6, 6, 5-RM is the escalating intensity.
You can really do a ton of different variations. This is just one that I particularly liked.
There are some great ideas in Ian King’s article The Wave Loading Manifesto:
http://www.T-Nation.com/findArticle.do?article=05-037-training[/quote]
this is very intersting. pretty different for me. i’ll try it!
THANKS!
I have finished the first “cycle” and am now back a the 7x5 week again using the same exercises as before.
Two things I’ve noticed:
When you really go for it on 5-3-2 you feel drained much more than you think for only 10 reps!
I felt much stronger on the 7x5 for RDL today than last time. My weights were significantly higher than last time, and I remember struggling back then. Has anyone else experienced this?
My bad hip seems to be fixing itself up by resting from heavy squats. I still haven’t been to the chiropractor but i’ve been doing lots of high rep box squats with only about 60kg and OHS with just the bar. These just seem to “sort” the problems out. I tested out some light back squats with only 60kg for 5 reps at the end of today’s workout. There was no hip pain, we’ll see how i feel in the morning, but so far, so good.
Cheers,
Ben
[quote]bg100 wrote:
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.
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]
[quote]bg100 wrote:
[/quote]
Definitely. Especially with a movement I haven’t done recently.
Great news. Keep some respect for the injury and work back up at a moderate pace.
Regards,
Mark
[quote]Feanor76 wrote:
bg100 wrote:
Definitely. Especially with a movement I haven’t done recently.
My bad hip seems to be fixing itself up by resting from heavy squats. I still haven’t been to the chiropractor but i’ve been doing lots of high rep box squats with only about 60kg and OHS with just the bar. These just seem to “sort” the problems out. I tested out some light back squats with only 60kg for 5 reps at the end of today’s workout. There was no hip pain, we’ll see how i feel in the morning, but so far, so good.
Cheers,
Ben
Great news. Keep some respect for the injury and work back up at a moderate pace.
Regards,
Mark[/quote]
Good news this morning, my hip feels fine. A month ago just doing 1 set of deep squats would cause pain. I’m not getting ahead of myself though, I’m thinking I might test it out once per week. If it see, OK I may add in a squat exercise for the next two cycles of OLAD whilst I’m finishing the arm program.
been lurking here for awhile, finally decided to register and post. been using OLAD for quite sometime and wondered what DJ or others would think of my set-up, which is basically that I have none. Basically, I do OLAD and follow the “workout randomizer,” principle on DJ’s site, except I don’t use a dice.
I just pick what I want to do for the day, either that morning, or the night before. sometimes I’ll try to pre-plan for the week. It keeps it fresh and fun, and you don’t feel the disappointment of not following your “routine” if something comes up.
I can go to the gym planning deadlifts, but if all barbell floor/rack space is taken up I can easily change the plan to DB power snatches for example without missing a beat.
goals? increased strength and size. days on? i shoot for everyday, knowing life will get in the way and throw me some days off or I can take a day off if I’m not recovered. of course, i try to rotate exercises enough for balance and recovery.
I mainly stick to bulgarian squats, several deadlift varieties, dips/presses, cleans, snatches, chins, clean and press or jerk, farmer’s walks, etc. some sprinting, jump roping and other gpp/cardio thrown in as finishers or on days off for general fitness and to help keep fat levels down.
i have a blast doing this and not feeling tied down to a specific routine or set of lifts. i keep a log to track progress and insure that the weights are moving up. thoughts?
[quote]Danny John wrote:
I will have to invent the concept of “total reps.”[/quote]
Go ahead and tell us about “total reps.”
Absolutely sounds interesting.
You know what it is all about?
Just signed up today.
Also, I like this one lift a day thing.
Kudos to who came up with it.
Tomorrow is day one for me.
Hello Fellow OLAD’ers
I have just started quite bizzarre variation of OLAD and I would love to hear your opinion about it. The basic concept is to do one lift a day, starting with triples, backing of the weight here and there, then doubles, then move towards a comfortable single (daily max). After this I’m doing 2 sets of 10 reps in order to add some volume.
The reason for that is that OLAD worked fine for my strength but I haven’t had any size gains. I’m hoping such variation might give hypertrophy this additional boost … who knows 
Just to make it more clear, here is my today’s deadlift workout (all weights in kilos)
Reps Kilos
3 50
3 70
3 90
3 110
3 130
3 140
3 150
2 145
2 160
3 155
2 170
2 165
1 180
1 175
1 185
10 130
10 140
So what do you guys think ?
(Yeah, I know the answer - Give it a try and let us know) 
So after figuring up kcal percentages for a new diet and planning my 4 day split routine down to the number seconds I’ll stand and drip sweat on the floor between sets of bb hack squats three weeks from Wednesday I’ve decided to toss it all in the fuckin trash and do the seven habits and OLAD.
M: Standing overhead press
T: Power clean
W: lay on the couch
Th: Front Squats
F: Power Snatches
Sat: RDLs
Sun: lay on the couch with girlfriend for resistance, maybe take the dogs for a walk
My overhead pressing strength is embarrassing so I’m beginning TODAY with 7*5. After the work sets I’ll practice overhead squats and throw in some incline treadmill walking if I feel like it.
Diet is Berardi’s Seven Habits with carbs at breakfast. Goal is to get strong in these lifts without getting fat and actually have fun for a change.
Wednesdays and particularly Sundays are ideal. The rest leaves much to be desired.
This thread has slipped way too far down the list, it’s time to kick start things again!
I’ve been thinking about a possible variation of the good 'ol OLAD principles for those of us who can’t make the gym 5-6 times per week or don’t have a home gym to make lifting weights each day an easy thing to do.
Basically the idea is to have 3 workouts per week with 2 exercises per day. One is to be lower body, the other upper body.
I’ve got a few ideas for parameters:
Use the normal progression for OLAD for each session: Week 1 = 7x5, Week 2 = 6x3, Week 3 = 5/3/2
Undulating parameters:
Week 1 Workout A = 7x5
Week 1 Workout B = 6x3
Week 1 Workout C = 5/3/2
Week 2 Workout A = 6x3
Week 2 Workout B = 5/3/2
Week 2 Workout C = 7x5
Week 3 Workout A = 5/3/2
Week 3 Workout B = 7x5
Week 3 Workout C = 6x3
It’s not rocket science, just a few thoughts I had.
Any suggestions? Comments?
Cheers,
Ben
PS How’s everyone else going with their OLAD stuff?
I have done a pretty bare bones OLAD program for the last year and it has taken my bench/deadlift from 418/688 to 474/705 (I locked out 501 easily but got 2 reds for hip movement off the bench/had 733 to the knees but lost the grip). All of this was done at 212 lbs. and 36 years old.
Here’s what I do:
Monday: Squat
Tues: Push press
Thurs: Hang Cleans
Friday: Deadlift
Sat: Bench
I plug my raw (no wraps or suit) numbers into the OLAD calculator posted as a link in an earlier post and create monthly goals off that. Those numbers are definitely not set in stone, but they give you a great guide to the amount of work to do week to week. I don’t do much outside of the exercise of the day and much of what I do has a powerlifting slant so take it with a grain of salt.
Thanks Dan John for sharing your experience and insight with us. It has certainly made a strong impression upon me, my lifting, and my life.
David
(feel free to pm me if you have any questions about how I adapted the OLAD to powerlifting)
[quote]bg100 wrote:
Basically the idea is to have 3 workouts per week with 2 exercises per day. One is to be lower body, the other upper body.[/quote]
I’m kinda new here, but two > one … so you’re kinda killing the O of OLAD.
And the parameters are too similar to undulate. If you must do this kind of thing, step away from the preset schemes and think in percentages. Undulate a 70%ish effort with a 90%ish effort … sets of 10 with sets of 3 … ish.
Think less, lift more.
[quote]bg100 wrote:
Basically the idea is to have 3 workouts per week with 2 exercises per day. One is to be lower body, the other upper body.
PS How’s everyone else going with their OLAD stuff?[/quote]
bg100,
Good to hear you’re still kicking. I’ve gotten good mileage out of two-lifts a day. Doing upper-lower is good; I also did One Plane a Day (e.g., chins/military press; bench/row; dl/fr sq). I do not recommend the DL/fr sq pairing anymore.
I like using the standard OLAD parameters. I don’t like trying to undulate them. I think part of the point of the OLAD progression is to build off of volume and hit an intensity peak. Undulating breaks that. And, as someone noted, the params are pretty close (5s, 3s, 2s).
My lifting has been haphazard of late … but I’ve been getting at least two goods sessions a week. My hamstrings are crying from Sunday (it’s Wednesday). I continue to deal with some hip issues … I think this is the basic price that I have to pay for starting TKD at age 30 after not doing much kicking (i.e., soccer) since I was 18. But, I’m learning about what helps and what hurts. I don’t plan on being in pain forever.
Post New Years, I’m going to be going to 4 day, upper/lower split. Surprisingly, this will end up being similar to two-lifts a day + accessory work. The loading parameters will be a bit different.
Oh yes, if you wanted to go upper/lower days on TLAD, with 3 days a week, you could go:
Mon: Upper pair
Wed: Lower pair
Fri: Upper Pair
week 2:
MON: Lower
Wed: Upper
Fri: Lower
and switch parameters every four workouts (so Wed Upper in week 2 would start your OLAD week 2 parameters).
Glad to see someone’s using my calculators. There are actually 3 of them now. Just replace olad.html with olad2.html or olad3.html.
Oh, and Randy, bg100 has been on this thread forever … I’m sure he’s working hard in the gym too.
Regards,
Mark