One Lift A Day Support Group

Training Bodybuilding
81

I like the Big Reps options here…65 and the like. I found that 55 was great for me, seriously…I don’t know why. It just worked great for me. A nice variation:

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 trying to increase “a little” going down and holding on to that single weight going up as long as you can. Makes you actively think through the whole workout…

[quote]Joebob wrote:
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.[/quote]

82

Dan,
Good stuff. I’m intriqued by the EDT approach for this program. How did you feel for the auxiliary work? Good luck this week.
old dogg

83

[quote]old_dogg wrote:
Good stuff. I’m intriqued by the EDT approach for this program. How did you feel for the auxiliary work? Good luck this week.[/quote]

I felt just “fine” for the auxiliary work. I’m not sure what you mean here … these aux lifts are not big weights but rather focus on form … almost trying to think like a bodybuilder here.

Keep in mind that I am only doing ONE EDT PR Zone per day, whereas some of Charles’ programs have up to 3 in one session!

Granted, I am doing big compound movements, but these are really doable sessions. To me, it combines the simplicity of OLAD with the intensity of EDT with the high frequency ala Waterbury!

Including the auxiliary exercises, I am both pressing and pulling four times per week. Plus, I get to oly lift and OHS every day. I think I am in program design heaven … now, will it work?

Dan

84

[quote]Dan Fouts wrote:

I felt just “fine” for the auxiliary work. I’m not sure what you mean here … these aux lifts are not big weights but rather focus on form … almost trying to think like a bodybuilder here.

Keep in mind that I am only doing ONE EDT PR Zone per day, whereas some of Charles’ programs have up to 3 in one session!

Granted, I am doing big compound movements, but these are really doable sessions. To me, it combines the simplicity of OLAD with the intensity of EDT with the high frequency ala Waterbury!

Including the auxiliary exercises, I am both pressing and pulling four times per week. Plus, I get to oly lift and OHS every day. I think I am in program design heaven … now, will it work?

Dan[/quote]

I really wasn’t getting at anything, I’d just never tried EDT

I think the program is a winner and look forward to hearing your results. Started mine yesterday.

old dogg

85

[quote]Danny John wrote:
I like the Big Reps options here…65 and the like. I found that 55 was great for me, seriously…I don’t know why. It just worked great for me. A nice variation:

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 trying to increase “a little” going down and holding on to that single weight going up as long as you can. Makes you actively think through the whole workout…

[/quote]

Yet another nice and easy set/rep scheme from DJ…

Ben

86

Dan,

What sort of things do you do for the dynamic stretching and olympic variant warmups?

Ben

[quote]Dan Fouts wrote:
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?

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]

87

wow, this looks intriguing. one of the crossfit workouts Greg and Jeff wrote out for me was 35 total reps in a “big” exercise, like 135 in the power snatch for 35 total reps. i may give this a try. keep posting.

88

[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

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[/quote]

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

89

[quote]bg100 wrote:
What sort of things do you do for the dynamic stretching and olympic variant warmups?[/quote]

hello fellow Danny John groupie …

Hips: dynamic stretching, mobility, and glute activation movements courtesy of Eric Cressey’s and Mike Robertson’s “Get Your Butt In Gear” two part series. lots of reverse lunges, bodyweight squats, goblet squats, etc.

Shoulders: dynamic stretching courtesy of i have no idea. i have been looking for it all week, but i can’t find it anywhere. i will find it yet … and when i do, i’ll let you know by posting up here. (includes two shoulder movements, one arm movement, two neck movements, and wrist circles.)

Oly warmups: cleans (power or hang) 3 times per week usually with a front squat and sometimes a press thrown in. snatches (barbell or db) 3 times per week. reps are usually 5/4/3/2/1 or 5x3 or similar (actually did 10x3 @ 75% 1RM with 60 sec rest hang cleans last night). not going super heavy but getting to ~90% 1RM for a single once per week or more. trying to focus on form and speed and hitting that 60-80% 1RM load range.

Dan

90

bump, just wanted to see how this is working out, as i started about 2 weeks ago.

91

[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

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[/quote]

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

  • tweaked my lower back with one set of two to go ;( … but, stretched and attacked … finished the session out with 5 x 6 OHS 115 #s … then, tonight, further attacked the back and was able to get the rows done easily with good form … then 5 x 5 OHS with 125#s

now, what to do? perhaps i will do over the next 13 days another “week” of OLAD going for 5-10 singles of a heavier weight … perhaps i will just do pullups or chins, dips or overhead press, and OHS and front squats every day i go to the gym for a couple of weeks … maybe i will just play with kettlebells

in other news, i proposed to Dan John … he said “no” … who is Tiffany? life goes on …

Dan

92

I’m gonna try OLAD for the first time beginning in about a week. Can I have some opinions on my exercise selection?

  1. Incline DB Bench
  2. Power Clean + Front Squat
  3. DB Militay Press
  4. Chins
  5. Power Snatch + OH Squat (“The Exercise”)
  6. Dips

Is that enough for legs? I can’t do deads or back squats right now due to a hip thing. I was considering doing DB squats (DBs on shoulders) into a push press instead of militaries on day #3 if so. I believe some people call this a “thruster.”

Please give me your opinions.

93

[quote]Dorso wrote:

  1. Incline DB Bench
  2. Power Clean + Front Squat
  3. DB Militay Press
  4. Chins
  5. Power Snatch + OH Squat (“The Exercise”)
  6. Dips
    [/quote]

i see planes and movement types

  1. press
  2. oly & squat
  3. press
  4. pull
  5. oly & OHS *
  6. press
  • OHS for me (and most?) are a full body core lift with high potential to tax the shoulders and tris if done heavy enough … iow, NOT a lower body dominant lift

i see lots of pressing and not much pulling, but …

what are your goals? you have a bad hip? can you do NOTHING hip dominant? perhaps some unilateral stuff is in order as i tried?

or, here’s an idea … try it for 3 weeks, and let us know! overall it looks fun.

Dan

94

[quote]old_dogg wrote:

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

[/quote]

I’ve been negligent in reposting to this thread. I’m finding that I like this program/approach. Simple, effective and enjoyable. I was a little reluctant to start because it lack the “variety” of other programs. After 2+ weeks, I like it enough to plan on using OLAD for another cycle or two.

Numbers:
FS (1) 175 (2) 195
Cable Row (1) 120 (2) 130
RDL (1) 165 (2) 185
BB Incline(1) 155 (2) 170

Monday and Friday is usually the “Medley” (Farmers Walks and Waiters Walks) Wednesday is sprints.

For the next 4-week cycle, I’m planning to alternate weeks of 10X3 (no accessory) with EDT (15 minute PR). I’ll still use the dynamic warm-up as in this program.

old dogg

95

[quote]Dorso wrote:

  1. Incline DB Bench
  2. Power Clean + Front Squat
  3. DB Militay Press
  4. Chins
  5. Power Snatch + OH Squat (“The Exercise”)
  6. Dips

Is that enough for legs?
[/quote]

My impression of thrusters has always been that they are better for reps then for maxes (but it might be different for you … try it!). If you want a bit more leg work, you could swap out the DB Military for a BB Push Press (that might help with Bast^Del^Del^Del …err Dan Fouts comment on an overabundance of pushing).

Have you tried some of the “odd” styles of deadlifting … frog style, clean from deficit, snatch grip? … they might play more nicely with your hip. What about some heavy ass lunges or step-ups? Or, push a car around!

If your hip is hurting, the clean+fr sq and sn+ohs may be all you want for now – enough stimulus plus recovery time.

Regards,
Mark

96

[quote]Dorso wrote:
I’m gonna try OLAD for the first time beginning in about a week. Can I have some opinions on my exercise selection?

  1. Incline DB Bench
  2. Power Clean + Front Squat
  3. DB Militay Press
  4. Chins
  5. Power Snatch + OH Squat (“The Exercise”)
  6. Dips

Is that enough for legs? I can’t do deads or back squats right now due to a hip thing. I was considering doing DB squats (DBs on shoulders) into a push press instead of militaries on day #3 if so. I believe some people call this a “thruster.”

Please give me your opinions.[/quote]

Is it only full range deads that you can’t do, can you do Romanian deadlifts at all? I find it a bit weird that you can power snatch, which is hugely hip dominant, but can’t deadlift.

I’d also think about doing incline BP and militaries in the same week, depending on the incline you use, if it is steep the movements are similar, throw in the dips and you are doing a hell of a lot of pressing and not much pulling. There’s no horizontal pulling too balance the pressing either.

Also, doing a power clean before the front squat will reduce the load you can squat, hence you won’t be able to make as many gains on the legs, same thing goes for DB front squats.

How about the following, I think it is more balanced:

  1. Flat Bench (BB or DB)
  2. Front Squat
  3. DB Military Press
  4. Rows
  5. Power Snatch + OH Squat (“The Exercise”)
  6. Chins

Tyr this for two cycle, which gives you another 8 weeks to get over any hip problems. Let me know about hip dominant stuff that you CAN do, we can go from there with another program.

Cheers,

Ben

97

[quote]bg100 wrote:
How about the following, I think it is more balanced:

  1. Flat Bench (BB or DB)
  2. Front Squat
  3. DB Military Press
  4. Rows
  5. Power Snatch + OH Squat (“The Exercise”)
  6. Chins
    [/quote]

Lots of what Ben said, but this has:
press
squat
press
pull
squat
pull

Perhaps space it out to give more time between pressing and pulling:
press
squat
pull
press
squat
pull

I know nothing,
Dan

98

[quote]Dan Fouts wrote:
bg100 wrote:
How about the following, I think it is more balanced:

  1. Flat Bench (BB or DB)
  2. Front Squat
  3. DB Military Press
  4. Rows
  5. Power Snatch + OH Squat (“The Exercise”)
  6. Chins

Lots of what Ben said, but this has:
press
squat
press
pull
squat
pull

Perhaps space it out to give more time between pressing and pulling:
press
squat
pull
press
squat
pull

I know nothing,
Dan[/quote]

What Dan said, I know even less than him…

Dan, aren’t you an engineer? I think you mentioned this somewhere in the Boot Camp post the other month. I’m one as well, it explains why we both know nothing!

Ben

99

[quote]bg100 wrote:
Dan, aren’t you an engineer? I think you mentioned this somewhere in the Boot Camp post the other month. I’m one as well, it explains why we both know nothing!Ben[/quote]

I’m an idiot posing as an engineer. Please don’t tell the folks I work for … somehow they have yet to figure it out.

Here’s one of the (many) problems with we engineers when it comes to training … we just overdesign the snot out of stuff. Talk about perfect programs! You ought to see some of the spreadsheets and crap I have in my gym bag. Organized, color coded, and just perfect on paper … but do they work?

WE NEED COACHES. Let me say that again. WE NEED COACHES. I have one. My coach has a coach. Not sure about his coach having a coach though :wink:

BTW Ben, I have the formula that proves that I know less than you. It’s at work, and it’s proprietary, so you’ll just have to trust me.

Dan

100

[quote]Dan Fouts wrote:
bg100 wrote:
Dan, aren’t you an engineer? I think you mentioned this somewhere in the Boot Camp post the other month. I’m one as well, it explains why we both know nothing!Ben

I’m an idiot posing as an engineer. Please don’t tell the folks I work for … somehow they have yet to figure it out.

Here’s one of the (many) problems with we engineers when it comes to training … we just overdesign the snot out of stuff. Talk about perfect programs! You ought to see some of the spreadsheets and crap I have in my gym bag. Organized, color coded, and just perfect on paper … but do they work?

WE NEED COACHES. Let me say that again. WE NEED COACHES. I have one. My coach has a coach. Not sure about his coach having a coach though :wink:

BTW Ben, I have the formula that proves that I know less than you. It’s at work, and it’s proprietary, so you’ll just have to trust me.

Dan[/quote]

Yeah, I think the term “paralysis by analysis” really applies to us engineers, you read a program posted by one of the coaches here and automatically the little engineering voice comes into your head “How can I improve on this? There has to be a way to make this better!” From here comes all of the spreadsheets etc that you mentioned before.

Cheers,

Ben