Anyone here using OLAD to train for powerlifting? I might give it a go.
[quote]LiftChicago wrote:
Anyone here using OLAD to train for powerlifting? I might give it a go.[/quote]
While I’m not a competitive powerlifter, my current aims are pl-orientated. Specifically the target of 300-400-500 in the 3 lifts.
I think there is an Australian lad on here that has just used OLAD to help him get a 220 kg deadlift, so it’s definitely workable for some people…
I have a week 2 sets question. In terms of 6x3, can anyone give me an example of a wave parameter for these. In other words, in week 1, I worked up to my daily 5 rep max during sets 1-4 (gradual ramping), dropped weight for set 5, and worked back up to my daily 5 rep max on set 7. Which comparable week 1 ramping set should I eliminate in week 2 - set 1,2,3 or 6 etc?
Thanks,
DB
[quote]dollarbill44 wrote:
I have a week 2 sets question. In terms of 6x3, can anyone give me an example of a wave parameter for these.
Thanks,
DB[/quote]
Actually, I was considering using my 4 or 5RM for all 6 sets of 3 since the article didn’t specify a wave for this week.
[quote]homer23 wrote:
dollarbill44 wrote:
I have a week 2 sets question. In terms of 6x3, can anyone give me an example of a wave parameter for these.
Thanks,
DB
Actually, I was considering using my 4 or 5RM for all 6 sets of 3 since the article didn’t specify a wave for this week.
[/quote]
Actually, DJ says “Repeat the exact same weekly format of week one, but try to go a little heavier” so I wasn’t sure. Perhaps I will try the man himself.
DB
This is actually only vague in a discussion. But, most people find that their max five and their max triple is just not a huge leap in weights…rarely, and this is true in practically any lift…is it much more than 10kilos/20-25 pounds if THAT much!
So, the triples week is just a “little” heavier. As I always say, try it, then we can talk.
[quote]dollarbill44 wrote:
homer23 wrote:
dollarbill44 wrote:
I have a week 2 sets question. In terms of 6x3, can anyone give me an example of a wave parameter for these.
Thanks,
DB
Actually, I was considering using my 4 or 5RM for all 6 sets of 3 since the article didn’t specify a wave for this week.
Actually, DJ says “Repeat the exact same weekly format of week one, but try to go a little heavier” so I wasn’t sure. Perhaps I will try the man himself.
DB
[/quote]
[quote]Danny John wrote:
So, the triples week is just a “little” heavier. As I always say, try it, then we can talk. [/quote]
I’ve found this as i near the end of my triples week [1 day to go]. But i have gone heavier just normally under 10kg heavier.
As a curious byproduct of the olad my vertical leap has dramatically improved after only two weeks. i suspect i had that height in me and it’s just been activated rather than built up in two weeks but i could be wrong because 2 weeks is still 12 sessions on the olad program.
I’m amused by the birth of ‘THE BASTARD’ olad program. This could be the start of a theme of variations on a variation. We could have the dirty bastard, the brutal bastard, the old bastard, the nasty bastard and so on ad infinitum.
Week 3 coming up…[ominous music sounds]
[quote]Danny John wrote:
This is actually only vague in a discussion. But, most people find that their max five and their max triple is just not a huge leap in weights…rarely, and this is true in practically any lift…is it much more than 10kilos/20-25 pounds if THAT much!
So, the triples week is just a “little” heavier. As I always say, try it, then we can talk.
dollarbill44 wrote:
homer23 wrote:
dollarbill44 wrote:
I have a week 2 sets question. In terms of 6x3, can anyone give me an example of a wave parameter for these.
Thanks,
DB
Actually, I was considering using my 4 or 5RM for all 6 sets of 3 since the article didn’t specify a wave for this week.
Actually, DJ says “Repeat the exact same weekly format of week one, but try to go a little heavier” so I wasn’t sure. Perhaps I will try the man himself.
DB
[/quote]
Thanks Dan. But my original question was truncated out of the first reply and was actually in reference to which set to drop out of the wave rather than what weight to go with. How 'bout I just do it, and then we can talk?
DB
Oh,
Try going up three sets, drop down, then, up, up…
[quote]dollarbill44 wrote:
Danny John wrote:
This is actually only vague in a discussion. But, most people find that their max five and their max triple is just not a huge leap in weights…rarely, and this is true in practically any lift…is it much more than 10kilos/20-25 pounds if THAT much!
So, the triples week is just a “little” heavier. As I always say, try it, then we can talk.
dollarbill44 wrote:
homer23 wrote:
dollarbill44 wrote:
I have a week 2 sets question. In terms of 6x3, can anyone give me an example of a wave parameter for these.
Thanks,
DB
Actually, I was considering using my 4 or 5RM for all 6 sets of 3 since the article didn’t specify a wave for this week.
Actually, DJ says “Repeat the exact same weekly format of week one, but try to go a little heavier” so I wasn’t sure. Perhaps I will try the man himself.
DB
Thanks Dan. But my original question was truncated out of the first reply and was actually in reference to which set to drop out of the wave rather than what weight to go with. How 'bout I just do it, and then we can talk?
DB
[/quote]
[quote]Danny John wrote:
Oh,
Try going up three sets, drop down, then, up, up…
[/quote]
…an away? Thanks for the reply, that’s what I was thinking.
And today is day 7 for me - rest day. I had a bear of a time getting out of bed this morning - I needed the recovery like an addict needs his fix. And I’ve been eating like a pig too. Today is the day I thank you. Thank you Dan John.
DB
Finished my first 5,3,2 of week 3 with power cleans. I was unsure about these rep parameters but as we like to say ‘Trust in DJ’. It went well but am not going to post weights until i start my second round of olad. I too am craving food especially macadamia nuts and almonds. Getting up is still ok.
So to everyone else on week 3, keep going the end [and the off week] is in sight. Effects so far, I’m definitely thicker in the torso [was already thick in the head] and can jump now. I also seem to be a lot more explosive in the hips and found a massive improvement in some jiu jitsu drills.
Ok day 2 of week 3 the evil romanians has been now, I expect longterm exposure to romanian deadlifts will give you the massive rump of an angry baboon. Still unconvinced about that 5,3,2 rep parameter but i do like it very much it just doesn’t seem like enough work but time will tell.
I shot up the weight for that final double and made it easily so that was cool. Form was generally ok-good. I think i wasn’t quite fast enough going up though.
tomorrow it’s snatch high pulls but this time only from above the knees not the full shin to chin efforts.
[quote]RDC wrote:
I expect longterm exposure to romanian deadlifts will give you the massive rump of an angry baboon.
[/quote]
That made me laugh.
I’m on Day 4 of Week 2 and the volume does seem light as my workouts seem like they’re over before they’ve begun. Week 3 is going to feel like a blink of the eye?
I’m a little concerned about Week 3 on going to a 2 rep max after working up for only two short sets. Has anyone found this to be an issue?
DB
If you did week one and two well…those week three workouts are rather refreshing. If you need to do a lot more, you need to think through your approach to maxs…you should be able to nail one after a general warm up and a minimum of lifts. Now, maybe you can’t, but if you want to compete: you must learn this!
[quote]dollarbill44 wrote:
RDC wrote:
I expect longterm exposure to romanian deadlifts will give you the massive rump of an angry baboon.
That made me laugh.
I’m on Day 4 of Week 2 and the volume does seem light as my workouts seem like they’re over before they’ve begun. Week 3 is going to feel like a blink of the eye?
I’m a little concerned about Week 3 on going to a 2 rep max after working up for only two short sets. Has anyone found this to be an issue?
DB
[/quote]
I was actually planning on doing a hypertrophy variation of this plan starting next week. For spring break when I came home, I had to try and improvise a little workout. I only got to doing shoulder presses with a kettlebell, but after that single workout, I came back to school, and a girl actually told me my shoulders looked bigger. Seems like doing less and more is good (less excercises, but more effort in that excercise).
I’m planning on doing chinups, squats, dips or benchpress, and military press. I’m not terribly sure how to go about the set/rep scheme. When I worked out with my kb, I did a set of six, then subsequent sets dropping a rep from the previous set. I ended with two more sets of 6. I did a lot of slow negatives, and I figure doing the lift once a week will provide adequate rest. I’m thinking of maybe doing something like Pavel’s Bear program (as many sets of 5 as you can). Any thoughts?
I reckon just stick with DJ’s original parameters from the first article on one lift a day first then tinker. The key in this [and maybe in everything ] is to tinker rather than amputate. Once you’ve got three weeks under your belt then maybe think about it. That’s what i plan to do, in fact that may be my new motto, ‘do first think later’ although my wife might not like that.
My snatch pulls went very well at 5, 3,2 but does anyone else get a [or has had] a very mild tearing like sensation on their traps doing these?
2nd question , Is it better to explode off the heels like in the clean or onto the toes? i seemed to keep getting pulled up onto my toes doing this?
I’m getting ready to start my fourth OLAD cycle tomorrow. Through trial and error I’ve settled into a specific wave parameter that worked miracles on my third cycle. I’ve set so many PR’s in the last few months that I can’t believe it. Since I have no clue what kind of percentages you guys are using on your waves, I’ll just throw mine out there as a point of reference.
Week 1
Set 1 50% of scheduled max weight
Set 2 70%
Set 3 85%
Set 4 scheduled max weight
Set 5 80%
Set 6 92.5%
Set 7 max weight again (sometimes I may
go up or down 5 pounds here if the
max set was too hard or too easy)
Week 2
Set 1 50% of scheduled max weight
Set 2 70%
Set 3 85%
Set 4 scheduled max weight
Set 5 90%
Set 6 same as described for Week 1
Week 3
Successive sets of 40%/60%/80% of scheduled Set 1 weight (for 5 reps)
Then I follow my prescribed rest period
and begin with Set 1.
As a side note—I set my rest periods at 3min for Week 1, 4min for Week 2 and 5min for Week 3.
These parameters have worked wonders for me. No real science to it. Just past experience and trial and error. I know some people may find the percentages too low, but I have yet to miss a top set. I’m sticking with it until it fails me. If you try these waves and they work for you, please let me know.
For anyone who’s new to OLAD, a few tips. I’ve been using Spike in the mornings for “get up and go” and Power Drive in the afternoon for CNS recovery. Great shit!!!
It takes three cycles or so to get your top weights dialed in. I alternate exercises every cycle. Keep the focus on the same muscle groups but give it a different grip, angle, etc. Watch the PR’s get destroyed…
On what Jeff_with_a_G wrote:
I like your setup. I’m gonna keep this for a reference. What I’m doing right now is working up to a max, then backing off 10% for a set, then another 10% for as many sets as I can till I fail to get my number of reps (ala Pavel’s Bear program). I’m doing this for mass as now that summer is over and I have my diet dialed in (the AD plan), it’s time to size up some.
I’m doing this in 2 week increments to get all the lifts in that I want to do (2 weeks at 6 reps, 2 weeks at 3 reps, then 2 at singles). I will set a weight and size goal after Labor Day. Being a FFB makes size goals mentally difficult sometimes.
So what exactly do the rest of you guys do on the “off week.” I am on my third week of my third cycle and I am looking for pointers. The last two cycles “life” crept up on me during my off week and I didn’t do any structured training while I was off. This cycle, however, I should be able to work in at least 30 minutes a day of something, but what sort of something should I do?
I am actually hestitant to do any sort of structured training because taking a break from structured exercise has worked fairly well for me. However, without the crazy schedule that made working out impossible during my rest week the last two cycles I am not entirely sure I will be able to just do nothing during the time I normally work out.
I’ve been meaning to work in some hill sprints, and I haven’t done Tabata front squats in a while. Are these sorts of brutal cardio exercises going to allow for enough recovery?
My shoulders end up with slight twinges by the end of week 3, so I’ve been mixing light cardio with the 100 reps method for recovery. I do this at least twice and usually three days during the off week. It keeps me from feeling lazy and has helped a lot with recovery of minor aches and pains. Total exercise time is 30min or so each session. The only supplement change I make is that I don’t take Surge after these sessions since they’re not very taxing. I keep my protein and calorie intake about the same overall. Slightly fewer carbs I suppose.