One Lift A Day Support Group

Training Bodybuilding
261

[quote]Feanor76 wrote:
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.

  1. Use the normal progression for OLAD for each session: Week 1 = 7x5, Week 2 = 6x3, Week 3 = 5/3/2

PS How’s everyone else going with their OLAD stuff?

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[/quote]

G’day Mark,

Good to hear from you again. Thanks for the training suggestions, the undulating thing with OLAD parameters was just an idea I was thinking of.

Randy, thanks for the suggestions regarding the parameters. I know that this thread is titled OLAD, however if you read through the whole thing you will see that it soon evolved into a discussion about designing training programs that are simple to plan, use the fundamental lifts that everyone should be using and are efficent i.e. get in the gym, work hard but simply, and get out of the gym.

Just because we are thinking about what to do next doesn’t mean we aren’t lifting at the same time!

Cheers,

Ben

262

[quote]Axel wrote:
If you like the simplicity/hard work aspect of OLAD but you’re not recovering I really like two lifts a day every other day. A great routine is:

Monday:
Clean and press
Farmer’s walks

Wednesday:
Chin
Squat

Friday:
Deadlifts
Bench[/quote]

this is a great post and routine idea. it marries the more complex Waterbury style TBT type stuff and OLAD. almost like a full body routine for the time challenged. I would love a full body routine, but don’t often have the time per each workout, plus i think the longer squat/deadlift/press/pull routines are draining and sacrifice strength. this way your focus is narrower, more simple and you can focus on strength. you want some additional fat burning/conditioning? do GPP on alternate/off days. i’m about to start something like this:

squats and snatches

clean and press or jerk

deadlift and a press

overhead squats/good mornings/farmers walk (opt)

alternate these lift days w/ GPP incl. farmers walk, incline treadmill walking (great for calves,) sprints, outdoor stuff, whatever

263

This is my very first post here LOL.

I am very interested in starting OLAD in place of my three total body 5x5 workouts for my heavy weight cycle i was planning on doing either 5x5 or 6x6 with progressive load at each workout.

Will this work for this program?

264

For what it’s worth, 7*5 in the power clean and jerk almost made me puke up my salmon on the back porch last night. Squats this afternoon. The dude that wants to work legs with me has no idea what’s coming…

265

The squats went pretty well, but I only got 365 X 2 on the last set. I could’ve short stroked three more, but if it’s not oly style ass on ankles I don’t count the rep. The guy that trained with me got 0 reps. Or 35, depending on who you ask.

266

I just started this program today with weighted dips. I did the wave progression and supered explosive pushups (which got less and less explosive) the last four sets. The whole workout took less than 30 minutes and left me pretty tired. I tried keeping count in my head of how much time I rested between sets, but pretty soon gave up on that and just guesstimated.

Only got four reps on the final set and after a quarter mile walk to my car (uni student) I felt like puking a little bit.

I’m looking forward to, but a little weary of squat day this wednesday.

How important would you guys say it is to keep track of time spent resting between sets compared to overall time?

267

I need a suggestion for an exercise to put in on fridays. Currently the lineup looks like this:

Monday - Chest Dips
Tuesday - Bent Over Rows
Wednesday - Squat
Thursday - off
Friday - Military Press
Saturday - Hang Cleans

I was thinking about moving Hang Cleans to Friday, but the thing is I don’t really care too much for Military Press. If I’m going to take that out I need something else to put in there, any suggestions?

268

[quote]FlavaDave wrote:
I need a suggestion for an exercise to put in on fridays. Currently the lineup looks like this:

Monday - Chest Dips
Tuesday - Bent Over Rows
Wednesday - Squat
Thursday - off
Friday - Military Press
Saturday - Hang Cleans

I was thinking about moving Hang Cleans to Friday, but the thing is I don’t really care too much for Military Press. If I’m going to take that out I need something else to put in there, any suggestions?[/quote]

I would put the cleans on friday, and deads on saturday.

Also, about your previous post, is there no clock in your gym that you can keep time on?

-dizzle

269

I would say time between sets is much more important than overall time. After all u could do 5 sets in 10 minutes and then two over the next 20. Overall time is only going to give u a rough estimate of time between sets. Guesstimating isn’t the best idea considering ull probably (despite ur best efforts) bias the time between sets based on how exhausted u are from the last set.

That being said some trainers are more a fan of the biofeedback method which basically is just saying do the set when u first feel ready to do the set. Monitor breathing heart rate etc… till it gets close to a baseline level.

Normally i think this method would lead to unusually long workouts but considering there are so few sets in this workout im sure it woudln’t be much of a problem. If ur not a cheap bastard I would buy a stop watch and make sure that u dont go over more than 150% of the recommended rest period

270

[quote]HotCarl28 wrote:
If ur not a cheap bastard I would buy a stop watch and make sure that u dont go over more than 150% of the recommended rest period
[/quote]

You know I’m a cheap bastard…
(I’m going to need you there on Wednesday aka Squat day biotch)

I just used the biofeedback method today - the thing is Dan John doesn’t give a recommended rest period and upon further reading I see that he basically advocates the biofeedback position.

A-Dizz - I was actually planning on not doing deads with this program. I was going to focus on hang cleans and squats and drop deads for a while. Let me know if this is dumb or not (I figured the pulling motion of cleans + the ham killing of squats will strengthen my dead #'s in a roundabout kind of way).

I’m still open to any suggestions for substitutions.

271

Here are my exercise selections, beginning on Monday I’ll be switching over to this

Mon Waterbury Walks (hybrid DL and farmers walk, look it up)
Tues Close-grip incline BBBP (excellent triceps/strength exercise)
Wed Front squat (need to do this exercise, personally)
Thurs Sternum chin-ups (hits the back in both vert and horizontal plane, moreso vert but we have DLs for the scapula, traps, etc)
Fri Deadlifts

I’m also doing Perfect 10 for delts and biceps, explaining the lack of upper body push work.

and I’m gonna do the die thing I mentioned in the other thread:

…[quote]have two or three categories of things that you know you need to work on, mini workouts, with things like external rotations, low trap raises, abductor/adductor work, wrist extensor work, self myofascial release, stretching, glute activation, etc.

You use the time after each workout to do a really dense, time-effective, balanced treatment of whatever problem you have. You could even use a die like Dan John suggests elsewhere.

1: external rotations and low trap raises
2: self myofascial release on foam roller
3: stretching
4: glute activation, wrist extensor work, abductor/adductor work
5: your choice
6: skip
[/quote]

272

[quote]FlavaDave wrote:
HotCarl28 wrote:
If ur not a cheap bastard I would buy a stop watch and make sure that u dont go over more than 150% of the recommended rest period

You know I’m a cheap bastard…
(I’m going to need you there on Wednesday aka Squat day biotch)

I just used the biofeedback method today - the thing is Dan John doesn’t give a recommended rest period and upon further reading I see that he basically advocates the biofeedback position.

A-Dizz - I was actually planning on not doing deads with this program. I was going to focus on hang cleans and squats and drop deads for a while. Let me know if this is dumb or not (I figured the pulling motion of cleans + the ham killing of squats will strengthen my dead #'s in a roundabout kind of way).

I’m still open to any suggestions for substitutions.[/quote]

Your idea isn’t dumb, but if you really want to hit your hams and get some good thickness in your back then I would suggest doing deads. You’re also only doing hang cleans, which won’t give you nearly enough pull in your hams as heavy deads would. Even if you were doing power cleans, I would say that you’re still not using maximal weights to really hit your hams hard.

You might get some increased poundages on your dead from doing squats and power cleans, but I woulnd’t count on it being too high.

If I were you, I’d put deads in anyway. There’s no way I would be able to do any program if it didn’t include some sort of heavy deadlift variation.

Just my .02

-dizzle

273

I’ve decided to go with a line up of

Chest Dips
Bent Over Rows
Squat
Hang Cleans
Deadlifts

with some grip work thrown in because my grip is laughable.

Thanks for the replies. I’m going to be recording everything in Excel so it’s possible I may throw up a training log to show the results after I’ve been on the program for a while.

274

TO FLAVA DAVE

four of those five exercises are going to put considerable strain on ur lower back… u may want to but chest dips as

i personally think this would be a better order

Deadlifts
Hang Cleans
Chest Dips
Squat
Bent Over Row

This is my rationale… DL’s and Hang Cleans I figure are going to work the most muscle groups so put them early in the week when u are the freshest after recovery. Chest Dips in the middle since its the only exercise thats not going to tax ur lower back. Squat because it doesn’t tax the lower back too much. Then BB Row since i personally feel a lot of strain in the low back with this. This way u keep the row and DL relatively far apart. Also u alternate between upper and lower body Dip, Squat, Row

Just my two cents… uve started already though and the order would prolly be gay to change now… plus im sure uve thought about this alot more than i have but i gave u my opinion anyway

275

What?? Oh, I get it, it’s a joke…ha, ha, ha.

No but seriously, if you want to go for something that is a little better on your back, do a unilateral exercise for legs. It would fit perfectly in with that routine.

Short-stroke lunges (for quads)

Step-ups onto bench, using BB or DB

Unilateral RDLs or SLDLs (these are actually better than you might expect)

Even pistol squats or pistols onto a box

Anyway think outside the “big 3” because you aren’t going to progress consistently if you use the same lifts constantly. Just vary it slightly. Half-deadlifts, snatch-grip deads, front squat…

And IMO the bent-over row is a bit redundant with the DL in there, most people with aesthetic goals can better use pull-ups.

276

Hmm…

I think I may use this as my next program I was thinking

Monday: Deadlift
Tuesday: Bench Press
Wednesday: Clean and Jerk or Snatch
Thursday: Off
Friday: Front Squat or Back Squat
Saturday: Overhead Press

Look good?

277

Has anyone ever tried this? If so how did do for you. I like the premise but trying to convince my brain one lift a day will work has me scratching my head.

278

Bump.

Is anyone doing this kind of training or following this kind of progression for their lifts??

It’s kinda cool to worry just about 1 or 2 lifts a day.

279

Planning to run with it for a long time to come. Only difference is I will select floor press lockouts, hang cleans, front box squats, push presses, and snatch grip deads as my lifts, and will plan to use Wendler’s 531 for the loading and progression, with some strip sets after the main sets for repetition work and added conditioning.

280

12 pages spanning 5 years and no pics to be seen.

I’d say this program sucks.