im just posting to ask those who have done this how both their lift and muscular gains have been
[quote]ZachDelDesert wrote:
im just posting to ask those who have done this how both their lift and muscular gains have been[/quote]
i have a picture of my fat and depressed @ss from the day after thanksgiving … i will try to get another one tomorrow … in that time frame i did some random lifting, then that OLAD cycle, and then some more random lifting … had lots of days off, did no cardio, did not drink alcohol, but did not “diet” …
will chomp down on the embarrassing bullet and post them … will find an old post of mine in the pics thread to append both pics and will notify here
as far as gains … 10# bench PR last week … did not plan on maxing but kindasorta felt like doing it … also PRed dumbbell snatch last week even though it was not even a core lift … lots of stuff feels stronger … but i do not have a lot of metrics to gauge … may repeat that exact OLAD cycle to get a relative gauge
Dan
great stuff, keep it coming!!!
finally the holidays are over and i now have no excuses. olad begins now
[quote]Dan Fouts wrote:
i have a picture of my fat and depressed @ss from the day after thanksgiving … i will try to get another one tomorrow … in that time frame i did some random lifting, then that OLAD cycle, and then some more random lifting … had lots of days off, did no cardio, did not drink alcohol, but did not “diet” …
will chomp down on the embarrassing bullet and post them … will find an old post of mine in the pics thread to append both pics and will notify here
as far as gains … 10# bench PR last week … did not plan on maxing but kindasorta felt like doing it … also PRed dumbbell snatch last week even though it was not even a core lift … lots of stuff feels stronger … but i do not have a lot of metrics to gauge … may repeat that exact OLAD cycle to get a relative gauge
Dan[/quote]
titled “Forty Days” in the photos forum
do you guys do a lot of warming up before you start your first work set?
for instance the last week is 5,3,2 so do you all spend an additional 5 set or however working up to the work set?
[quote]snippdawg wrote:
do you guys do a lot of warming up before you start your first work set?
for instance the last week is 5,3,2 so do you all spend an additional 5 set or however working up to the work set?[/quote]
i’m probably the wrong guy to answer this. hell, i’m probably the wrong guy to answer anything. for instance, ask me what 2 + 2 is … 5 … no? faaawk.
OK, here’s what I do:
[25% 1RM for 10]*
50% for 5
65% for 3
75% for 2
singles up to work weight and GO …
those are rough numbers … *if I oly lift to warm up (almost always do), then I drop the first set … if i am squatting, i do more sets … if i am pressing, i may do more sets … some real individual specific influences here … me, bad shoulders, bad hip/lower back … for me, the point of warming up is to prepare for injury-free optimal work sets without getting fatigued
btw, this is all pretty independent of the 5,3,2
ask Dan John though, he has a different approach … something like, “nope, don’t do 'em” … but do ask him!
hope that helps,
Dan
Thanks for the answer. I’m just used to working up from WS type training.
[quote]ZachDelDesert wrote:
im just posting to ask those who have done this how both their lift and muscular gains have been[/quote]
not much to tell you size wise, although i think i’m leaning out slowly, but as far a strength goes, things are pretty good, recently hit a 345 bench after not having having benched for 2 months(mostly strict military presses), hit a 455(done more than this before) dead(mostly doing cleans, some gm’s), 245 push press is a new pr, have been doing front squats for reps, but nothing to write home about. I dont follow DJ’s OLAD program to a T, i pretty much just took his idea of one lift and check my w/o log to see what i havnt done in a while. sometime ill do it in westside ME style using man work sets to get t the days pr, or i may do …say sets of 5 until i get to weight i cant hit 5reps on, some days may be sets of eight until i feel like ive had enough, usually around 6 or7 sets. then ill rest for a couple minutes and do a WOD from crossfit(only the wod’s that are bodyweight stuff/cardio)
Just thought i’d throw this out there and see what you guys thought on my take/version of OLAD.
PS i take days off whenever i feel the need, usually every 4th day. also, sorry for the long post.
Gags I like what you’re doing with OLAD. It makes it really varied and after a while I think we’re all gonna start doing this. Just let me know do you still take the fourth week off. Or do you just rest up a couple of days when you need. And you said you hit new Pr’s. Was it just like you gained a couple pounds on one lift. Or you’re seeing overall improvement.
[quote]gags wrote:
Just thought i’d throw this out there and see what you guys thought on my take/version of OLAD.[/quote]
the question … is it working for you towards your goals?
i had much better luck since i dropped the cardio … unless you consider 15 minutes of front squats “cardio”
i would really like to say that i will never step on a piece of cardio equipment again in my life … but i likely will … perhaps everything does have a time and a place
keep us updated … numbers are nice!
Dan
[quote]realt81 wrote:
Gags I like what you’re doing with OLAD. It makes it really varied and after a while I think we’re all gonna start doing this. Just let me know do you still take the fourth week off. Or do you just rest up a couple of days when you need. And you said you hit new Pr’s. Was it just like you gained a couple pounds on one lift. Or you’re seeing overall improvement. [/quote]
as far as taking the 4th week off, i dont, mainly because sometimes have to take 2 or more days off in a row, because of school and work obligations, and i just dont feel the need to take an entire week off, i feel well rested.
as far as improving lifts, i seem to be hitting pr’s almost every workout. every time i do a westside me day i have hit a new pr for whatever lift it may be. as far as the days i do sets of 8 or 5 i have been able to move up by at least 5lbs each workout.
for reference the lifts i have been doing are:strict military BB press(diff. grips), push press, rack pulls, GM’s, front squats, pullups/chins(diff. grips), BB bench(diff. grips), conv. deads,1 arm rows, i think thats all i have done so far. i also teach a kbell class 2x a week in which i prob. only do half the w/o that i have the class do, but involves alot of lunges(reg and overhead), overhead presses, floor presses, rows, snatches, cleans, and varied ab work, and a good amount of stuff like mtn climbers, jumping jacks, rope jumping, burpees. on the days i teach class i use it as the WOD becuase the gym only has light kbells.
[quote]Dan Fouts wrote:
gags wrote:
Just thought i’d throw this out there and see what you guys thought on my take/version of OLAD.
the question … is it working for you towards your goals?
i had much better luck since i dropped the cardio … unless you consider 15 minutes of front squats “cardio”
i would really like to say that i will never step on a piece of cardio equipment again in my life … but i likely will … perhaps everything does have a time and a place
keep us updated … numbers are nice!
Dan[/quote]
ya, i’d have to say it’s getting the job done. i am trying to lose some weight(obviously i’d rather it be fat), and i’m down to 218 from about 227, and ive improved my lifts which is awesome, cause i dont want to lose any strength. but dont get me wrong, i know most people say you cant lose weight and gain mass, but i feel that you can lose fat and gain or at least keep strength. especially in my case, becuase i feel the more fat you have the quicker you can get rid of most of it, and if i had to guess im prob around 20% bf. i def agree with dan about the cardio equipment, i hate ellip’s, and treads. i try to get out and run a couple miles a couple times a week, or do some intervals, i usually try to include it with the wod stuff to eleviate some of my hate for running. (side note, funny how i could go out and play some pick-up hoops for 3 hrs, but have the hardest time making myself run for 30 min.)
just a side note on taking days off, an example would be this week, i hit the gym hard mon, tues, wens, took thurs off, hit the gym fri, and had a winter sess class sat and sun from 9-5, and i just did not feel like going to the gym afterward. so theres 3 out of 7 off. now time to go hit the gym.
[quote]gags wrote:
just a side note on taking days off, an example would be this week, i hit the gym hard mon, tues, wens, took thurs off, hit the gym fri, and had a winter sess class sat and sun from 9-5, and i just did not feel like going to the gym afterward. so theres 3 out of 7 off. now time to go hit the gym.[/quote]
life has a funny way of dictating days off … one of the reasons “perfect programs” don’t work … your program outline looks straight line enough to allow off days whenever you need them without f*cking up the flow
Dan
Someone should do a workshop about why “Perfect Programs” don’t work. Sounds like an interesting topic…
I think the whole key to OLAD…and many seem to be learning this…is that it often reflects the reality of your life. If you only have twenty minutes…and if you don’t workout, you will strangle the person next to you…maybe twenty minutes of Snatchs (or pullups or whatever) is going to be far better than lumping ten things together and not doing jack shit with any of it.
This is, by the way, one of the best threads I have ever read.
[quote]Dan Fouts wrote:
gags wrote:
just a side note on taking days off, an example would be this week, i hit the gym hard mon, tues, wens, took thurs off, hit the gym fri, and had a winter sess class sat and sun from 9-5, and i just did not feel like going to the gym afterward. so theres 3 out of 7 off. now time to go hit the gym.
life has a funny way of dictating days off … one of the reasons “perfect programs” don’t work … your program outline looks straight line enough to allow off days whenever you need them without f*cking up the flow
Dan[/quote]
Thought I’d jump in and post my variation on the OLAD. I started this about 2 months ago.
I’ve altered the rep/set scheme to a very simple 10x3. Get in, 1 warmup set, do my 10x3, and get out. I keep it simple - bench, deads (I LOVE MY DEADS!), squat, chins…
About a month ago I’ve added a secondary lift to complement the main lift. IE, after bench I do 4x6 tri pressdowns, after rows or chins I do 4x6 curls, you get the idea.
And just this week I’ve amended it add after the main 10x3, start adding weight and getting out a few singles. Then the 4x6 secondary.
So far it’s working - I’m growing muscle and my strength is going up!
I’ve got a really wonky schedule, sometimes I can work out 6 days in a row, sometimes only twice a week. That’s what I like about OLAD, approx 20 mins at my current workload and I’m done.
Started the Olad today…managed 7 sets of 5 on the dead. 75kg (all I’ve got at home unfortunately) starting from the ground and building to a 3’’ deficit (thank you Yellow Pages)
Here’s how it’s going
day 1 (sat) deadlift
day 2 (sun) dips
day 3 (mon) rest
day 4 (tues)chins (probably bw only)
day 5 (wed)clean and push press
day 6 (thurs)bent over rows
day 7 (fri)overhead squats
A few notes: I suck at cleans and push pressing, need to get my form down so I doubt I can go too heavy. Same goes for overhead squats
what do you people think?
wisdom. and i agree, this is a GREAT thread.
[quote]ah_dut wrote:
Here’s how it’s going
day 1 (sat) deadlift
day 2 (sun) dips
day 3 (mon) rest
day 4 (tues)chins (probably bw only)
day 5 (wed)clean and push press
day 6 (thurs)bent over rows
day 7 (fri)overhead squats
A few notes: I suck at cleans and push pressing, need to get my form down so I doubt I can go too heavy. Same goes for overhead squats
what do you people think?[/quote]
If your clean+pp day is going to be light … and you do more of a rep day on chins, I think you can pull it off. DJ’s original OLAD was a 5 day a week program (i.e. two days off).
Regards,
Mark