One Lift A Day Support Group

Training Bodybuilding
61

ok … during week 2 i actually did way less of the aux stuff than planned … time and the fact that it didn’t feel necessary

so week three has taken 5 days to get half way through … no worries … i’ll finish it early week 4 and then do a couple of ‘whatever’ days consisting of cleans, front squats, pullups, dips, etc.

then i’m on to full body workouts at an inconsistent clip - i have to move and do a bunch of house repair work in the next 2-1/2 weeks.

so, why am i posting? well, because i took the advice of one guru tonight and drank “heavily”. well, i did, but really, this little cycle was GREAT. i’m at 235 right now, and although a little bit on the rotund side, NONE of my clothes seem to fit right any longer. they are just too small everywhere. also i busted through some tuff weights. 315 # squats for easy reps, 205 # push presses, 100# db snatches, 225# cleans, etc etc

awesome stuff

Bastard

62

[quote]Bastard wrote:
so week three has taken 5 days to get half way through … no worries … i’ll finish it early week 4 and then do a couple of ‘whatever’ days consisting of cleans, front squats, pullups, dips, etc.[/quote]

reality check … it’s tuesday … i finished day 3 of week 3 last night and took tonight off … i have one day left … will deadlift tomorrow or thursday

interesting here … that 5-3-2 thing has me SORE … my arms, my back, my chest … all sore … unexpected …

have you all experienced that?

what it tells me: i could likely benefit from some doubles and singles training.

Bastard

63

add me to the support group, as i basically am doing olad right now(see my thread"my crossfit experience") but doing a crossfit workout of the day after the one lift. i am going to back off that though, and on days i do a “big lift” (ie squat, deadlift, clean, snatch, clean and jerk, ect) i am going to do ONLY that. the days my one lift is not as demanding, such as chins, or bench press, i will put in the WOD. also, 1-2 days off a week form OLAD will also be crossfit days.

64

[quote]Bastard wrote:
…

interesting here … that 5-3-2 thing has me SORE … my arms, my back, my chest … all sore … unexpected …

have you all experienced that?

…[/quote]

Yes. It amazed me how sore I was after 5-3-2 deadlifts and 5-3-2 front squats.

I only warmed up, did 10 reps and called it a day. Good stuff.

65

OK Team,

I am thoroughly enjoying heavythrower’s crossfit experience thread. A lot of people are finding value in it. Thus, I want to log my OLAD experience here … but, for several reasons, I don’t want to do it every day. My intentions are to post once per week with a recap of the previous week. Thoughts or suggestions?

FYI, this week began a second OLAD cycle, and thus I would begin Saturday or Sunday (assuming I can still type by then).

Dan

66

This thread and Heavy’s thread are real good. I am starting my second cycle of OLAD on Sunday. I don’t really have all the exercises picked out, but my main focus will be my DL and Front Squat. Sunday will be my first training day of the week and I will do SLDL’s standing on a 4" platform.

I will complete 2 three week waves with SLDL’s being the first exercise of the week for each. Then I will do 2 three week waves pulling conventional and from the floor. The last time I pulled a max I hit 505 at 200 lbs, but that was done sumo and in briefs.

I would like to be pulling close to 600 raw by April. Triple bw at 198 would be real nice and a State record for me. I would also like to be able to do weighted dips again and pain free. Weighted dips used to be one of my favorite exercises, but a year of heavy equipped benching has kind of fucked my elbows.

I would like to get to around bw + 135 for triples soon. So it looks like SLDL’s, Dips, FS, and Chins for the next 8 weeks. I will also continue to do mobility work every day and my bastardized Crossfit routine on my days and weeks off. I really enjoy the 21-15-9 routine with OHS, push ups and box jumps.

67

[quote]Dan Fouts wrote:
OK Team,

I am thoroughly enjoying heavythrower’s crossfit experience thread. A lot of people are finding value in it. Thus, I want to log my OLAD experience here … but, for several reasons, I don’t want to do it every day. My intentions are to post once per week with a recap of the previous week. Thoughts or suggestions?

FYI, this week began a second OLAD cycle, and thus I would begin Saturday or Sunday (assuming I can still type by then).

Dan[/quote]

Dan, err Bastart, err Dan,
I for one like the idea of being able to look at a week and learn from that.

Are you doing the One-Plane Version you discussed previously, or something else? I want to do something like that with crossfit or “something else” (sprits, medicine ball, carrys, drags, etc on the days between). I think that I can adapt a schedule like that pretty well with my life, and my training partners/kids think that gpp is fun.

Also, what are your goals?

old dogg

68

dan, a weekly recap sounds good to me, i would do the same but i do not record my workouts anywhere else, so i put them on this and another board as soon as i do them so i will not forget.

jobob, 600 at 198 raw is very impressive.

i have pulled 600 sumo belt only, doubt i could do much more than 550 raw though.

i have done 500 for 5 raw conventional.

and as far as having fucked elbows due to years of bench training with gear, TELL ME ABOUT IT!!! lol

i strained a pec muscle dipping recently, so as of now the only upper body pressing i can do is overhead. at 250lbs, i have to learn that dipping is not as easy as the 160-180lb guys out here at crossfit norcal make it out to be!!!

69

[quote]old_dogg wrote:
Are you doing the One-Plane Version you discussed previously, or something else? I want to do something like that with crossfit or “something else” (sprits, medicine ball, carrys, drags, etc on the days between). I think that I can adapt a schedule like that pretty well with my life, and my training partners/kids think that gpp is fun.

Also, what are your goals?[/quote]

I did that one plane thing during my last stint. I liked it, but right now, I want to be lifting 6 days per week. Here is the schedule:

every day: dynamic stretch, olympic variant warmup, Primary (P) lift EDT style (as many reps as possible in 15 minutes), Auxillary lift (A) 4-5 sets of 6-10, Finisher (F) Overhead Squat 5 sets of 2-10

Mon (P) push press (A) pulldowns
Tue (P) front squat (A) RDL
Wed (P) chins (A) behind neck press
Thu (P) bar bench (A) seated cable row
Fri (P) one legged DL (A) ???
Sat (P) bar row (A) dips

Loading:
Week 1: ~70% ~10RM sets of 5,4,3,2,1
Week 2: ~80% ~5RM sets of 3,2,1
Week 3: ~90% ~2-3RM sets of 2,1

Volume:
Week 1: 50-70
Week 2: 25-35
Week 3: 10-20

Week 4 is yet to be determined but will be a back off week probably of cleans, snatches, front squats, dips, chins, maybe complexes, maybe tabata, maybe gasp some running

It all looks very rigid, but I adust on the fly. These are the same primary lifts I did last OLAD cycle, so I am comfortable with the weights. So far, my @ss has been kicked this week. This is a lot of volume … a lot of work. These workouts from the time I put on my watch until I finish are 50-75 minutes.

My goal: body composition. I am eating like a champ, and I am laying off of the beer for a while. My buddy took before pictures Saturday that I haven’t even seen yet. So far, so good.

Dan

70

This week was my off week in OLAD. Today I couldn’t help myself and I had to get some weight in my hands. I did OHS 3x3 and hit a PR. I did barbell suitcase caries and dumbell waiter walks. I have never done either of those lifts before, and they are very fun. I think I will do the suit case carries and WW for finishers on my two lower body days for my next OLAD cycle. Does anyone else do these two lifts. I found them to be a real enjoyable challenge and my grip, mid section, and shoulders are fried. I am looking for sugestions for some other finishers. I want to keep it simple. Maybe some windmills and get ups with a barbell along with the WW and suit cases carries. Any ideas?

71

[quote]Joebob wrote:
I did barbell suitcase caries and dumbell waiter walks. I have never done either of those lifts before, and they are very fun. I think I will do the suit case carries and WW for finishers on my two lower body days for my next OLAD cycle. Does anyone else do these two lifts. I found them to be a real enjoyable challenge and my grip, mid section, and shoulders are fried.[/quote]

I do as much of this Dan Johnesque insanity as often as possible but do not have it structured. I had a female friend doing a combo of waiters carries, suitcase carries, crosswalks, and overhead barbell carries in the gym a few days ago.

“Seriously?”
“Yes”

So I did them with her. We were behind the stairmasters and treadmills, and all those fokkers were getting whiplash as we went back and forth behind them. Damn that IS fun!

So, no suggestions other than to keep having FUN!

Dan

72

Dan, what caused the sudden bout of seriousness? I kinda miss the bastard. Not that there is anything wrong with it.

73

[/quote]
I did that one plane thing during my last stint. I liked it, but right now, I want to be lifting 6 days per week. Here is the schedule:

every day: dynamic stretch, olympic variant warmup, Primary (P) lift EDT style (as many reps as possible in 15 minutes), Auxillary lift (A) 4-5 sets of 6-10, Finisher (F) Overhead Squat 5 sets of 2-10

Mon (P) push press (A) pulldowns
Tue (P) front squat (A) RDL
Wed (P) chins (A) behind neck press
Thu (P) bar bench (A) seated cable row
Fri (P) one legged DL (A) ???
Sat (P) bar row (A) dips

Loading:
Week 1: ~70% ~10RM sets of 5,4,3,2,1
Week 2: ~80% ~5RM sets of 3,2,1
Week 3: ~90% ~2-3RM sets of 2,1

Volume:
Week 1: 50-70
Week 2: 25-35
Week 3: 10-20

Week 4 is yet to be determined but will be a back off week probably of cleans, snatches, front squats, dips, chins, maybe complexes, maybe tabata, maybe gasp some running

It all looks very rigid, but I adust on the fly. These are the same primary lifts I did last OLAD cycle, so I am comfortable with the weights. So far, my @ss has been kicked this week. This is a lot of volume … a lot of work. These workouts from the time I put on my watch until I finish are 50-75 minutes.

My goal: body composition. I am eating like a champ, and I am laying off of the beer for a while. My buddy took before pictures Saturday that I haven’t even seen yet. So far, so good.

Dan[/quote]

Dan,
Interesting because I was planning to use the same structure (Warm-up/Primary/Accessory) with accessory being a lighter, antagonist. Good luck!
My plan looks something like this:

Sun (w)OHS (P)FS (A)Pullthrough

Mon Stuff for time or distance
Tues (W)Dumbell Snatch (P)Cable Row (A) Millitary Press
Wed Stuff for time or distance
Thurs (W)OHS (P)RDL (A)Split-Squat
Fri Stuff for time or distance
Sat (W)Dumbell Snatch (P)BB Incline (A)Pulldown

Warm-ups will be 2 sets of 8
Primary will be Traditional OLAD
Accessory will be 3 sets of 8

After one cylce, I’m thinking of trying something similar with 10x3 on the primary.

Goals are fat loss and strength gain. I’m coming off 3 months of relativly little trainig due to a shoulder seperation.

I’m open to suggestions.

old dogg

74

[quote]old_dogg wrote:
Interesting because I was planning to use the same structure (Warm-up/Primary/Accessory) with accessory being a lighter, antagonist. Good luck!
[/quote]

… in case my post was confusing, the auxillary (or accessory) is exactly that - a lighter antagonist. Good luck to you as well!

btw, i am WASTED. i have needed 8 or 9 hours of sleep every night this week while i can usually get by with 6 or 7. i am sleeping so hard that i am not always getting up to use the restroom and eat. i am really looking forward to week 4! i’ll post my weights and volume for the whole week tomorrow night or sunday.

Dan

75

I’m starting the programme on Monday

Monday
Deadlifts

Tuesday
Benches

Wednesday
Pull ups

Thursday
Squats

Friday
Dips

For all exercises using The wavelike/stage 4 persent solution combo from Modern trends in Strength training book by POLIQUIN. For six weeks then changing exercises and rep/set scheme.

76

[quote]Dan Fouts wrote:
… in case my post was confusing, the auxillary (or accessory) is exactly that - a lighter antagonist. Good luck to you as well!

btw, i am WASTED. i have needed 8 or 9 hours of sleep every night this week while i can usually get by with 6 or 7. i am sleeping so hard that i am not always getting up to use the restroom and eat. i am really looking forward to week 4! i’ll post my weights and volume for the whole week tomorrow night or sunday.

Dan[/quote]

Dan,
I suspect that I’d be wasted on a program like that as well. I need the recovery time or my body will break down. One of my goals is to stay healthy, and my natural tendancy is to work with too much volume/intensity, push through “little” injuries and make them big ones.

For me, that is one of the appeals of this approach. I plan to start next week. I’m also gonna take a day off if I feel like it. Good luck.
old dogg

77

[quote]Dan Fouts wrote:

Loading:
Week 1: ~70% ~10RM sets of 5,4,3,2,1
Week 2: ~80% ~5RM sets of 3,2,1
Week 3: ~90% ~2-3RM sets of 2,1

Volume:
Week 1: 50-70
Week 2: 25-35
Week 3: 10-20[/quote]

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

I feel GOOD. That was a ton of volume for me. The sleep was mandatory, and I scored another 10 hours last night. After another night full of sleepy, I’ll be ready for Week #2 tomorrow.

Dan

78

[quote]Dan Fouts wrote:
Dan Fouts wrote:

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

Dan[/quote]

Dan,

Quick question. The “65” at the end of your push presses. Is that 65 total reps for push press that day? And more specifically, is that a 5-4-3-2-1-5-4-3-2-1-5-4-3 … and so forth? And (heh), is the 155 the top weight? Or were they all at 155?

Regards,
Mark

79

[quote]Feanor76 wrote:
Quick question. The “65” at the end of your push presses. Is that 65 total reps for push press that day? And more specifically, is that a 5-4-3-2-1-5-4-3-2-1-5-4-3 … and so forth? And (heh), is the 155 the top weight? Or were they all at 155?[/quote]

  • 65 total reps
  • push press, front squats, rows, deadlifts were all sets of 5
  • bench and pullups were sets of 5, 4, and 3
    (- i would have done all sets of 5 if i could have … i decreased rest as the reps per set fell to maintain density of 60 reps (target 50-70) per 15 min PR zone)
  • all reps with same load

Dan

80

65 total reps! Wow. Today was the hardest workout of my life. I did 30 front squats with 185. It took me 25 minutes to complete after warming up. I did 8 sets of 3 and 6 singles. I just got back into front squats about a month ago after not doing them for the better part of a year. My current max is ~ 250 lbs. There was a few times today that I just wanted to quit. I finished up with 70 lb WW for 250 ft with one trip for with arm. My legs are still shaking and I have been home from the gym an hour. I was going to try 30 with 205 next week, but I might just stick with 185 again. Friday I am doing 30 reps for time of a behind the neck push press and OHS complex with 135. I am sure that one will be tough too.