If you notice my recent posts in the thread, I’ve been doing something similar to what you are proposing. I still don’t have it entirely figured out.
I’m currently experimenting with some isometric days (goes quickly, not destroyed after leaving the gym) with three positions in fr sq, deadlift, mil press, and chin.
I’ve also started back to martial arts training, so I’m really trying to gauge the amount of work I should/shouldn’t do in a week. I need to take a week off of lifting soon … been going for about six straight. Actually, I should probably do that this week.
When I come back, I will probably be very conservative in my volume … for example, 3-4 of 3-4 for heavy stuff. 5x3 for dynamic. 3 of 10 for volume. Of course, coming back after a week to a month of OLAD might be fun.
I can only say that as your strength goes up that is a GOOD thing. Hypertrophy is an odd duck. I put on a lot of weight with singles, doubles and triples and got huge thighs and lower back and traps doing it.
On the other hand, I know that some guys like the BB stuff.
Try One Bodypart a Day…like Clarence Bass worked on for a while with a single light Total Bodyworkout once a week. It might be the ticket.
[quote]Feanor76 wrote:
WRG,
If you notice my recent posts in the thread, I’ve been doing something similar to what you are proposing. I still don’t have it entirely figured out.
I’m currently experimenting with some isometric days (goes quickly, not destroyed after leaving the gym) with three positions in fr sq, deadlift, mil press, and chin.
I’ve also started back to martial arts training, so I’m really trying to gauge the amount of work I should/shouldn’t do in a week. I need to take a week off of lifting soon … been going for about six straight. Actually, I should probably do that this week.
When I come back, I will probably be very conservative in my volume … for example, 3-4 of 3-4 for heavy stuff. 5x3 for dynamic. 3 of 10 for volume. Of course, coming back after a week to a month of OLAD might be fun.
Thanks Dan, for now I have decided to give a try to that 5x5 routine I have described briefly on the previous page. I’m in the second week now and I feel substantial difference in volume in comparison with OLAD, especially Friday is a lot of work. I will give it some time to see whether it will induce any muscle growth, I see already that it keeps my strength rising so as you said, this is very good thing.
Where can I find more info One Bodypart a Day and Clarence Bass training?
Feanor76, good luck with your training, as far as I can see that you are doiing great job, keep at it
Buy the last book, “Challenge Yourself,” Ripped, and Ripped III…maybe.
Now that OLAD is popular, a lot of people are inventing it…
[quote]WRG wrote:
Thanks Dan, for now I have decided to give a try to that 5x5 routine I have described briefly on the previous page. I’m in the second week now and I feel substantial difference in volume in comparison with OLAD, especially Friday is a lot of work. I will give it some time to see whether it will induce any muscle growth, I see already that it keeps my strength rising so as you said, this is very good thing.
Where can I find more info One Bodypart a Day and Clarence Bass training?
Feanor76, good luck with your training, as far as I can see that you are doiing great job, keep at it ;-)[/quote]
Just a short update - I’m just finishing today 4th week of 5x5 routine I have mentioned before. The results regarding strength are good, basically I can do 5 reps now with the same weight I was barely able to do 3 reps with four weeks ago. Hypertrophy still sucks, I see some growth in traps (probably thanks to power cleans twice a week) and a little in tights, but generally my weight is stucked around 188 lbs. I have decided to increase my caloric intake for the next few weeks even if that means bodyfat % go up (currently 14-15) and we will see what happens.
Well, some time has passed and I’m back doing my 4th OLAD cycle.
I would call it strange - Monday, Wednesday and Friday workouts last week seemed to be at least fine or better, Tuesday, Thursday and Saturday ones average or below.
“The Rule of Five” article was therefore exactly what I was looking for
On the other hand, I have had the best front squat workout in my life, so I assume everything is going in right direction.
i think it is time for an OLAD stint … lessee here …
snatches, kb or bar
pushups
front squats
pullups
RDL, reg or single leg
that’s enough … may add some tricep, delt, core work on some of the days … maybe some sprints away from weight training … ahh, it’s Dan Johnian inspired rocket science … now, if only i actually do this
[quote]BASTARD GUY wrote:
i think it is time for an OLAD stint … lessee here …
snatches, kb or bar
pushups
front squats
pullups
RDL, reg or single leg
that’s enough … may add some tricep, delt, core work on some of the days … maybe some sprints away from weight training … ahh, it’s Dan Johnian inspired rocket science … now, if only i actually do this
how is everyone else coming along?[/quote]
G’day Dan,
Good to see you back on this thread, it’s slowed down a lot lately.
One question, why have you chosen pushups, you adding weight in any way for the heavier days?
bg100 wrote:
One question, why have you chosen pushups, you adding weight in any way for the heavier days?[/quote]
good question
i haven’t benched for months now. all of the banter about benching being bad for the shoulders is not totally without merit. benching is fine for people with healthy, stable shoulders and strong upper backs. but then there is me. so while i have been focusing on upper back strength and shoulder stability, i have been doing pushups (x-vest weighted ~ 50% of the time) with a little bit (~10% of total pressing volume) of overhead work. so lots of delt raises, face pulls, shrugs, high rows, snatches, etc)
[quote]BASTARD GUY wrote:
BASTARD GUY wrote:
pushups
bg100 wrote:
One question, why have you chosen pushups, you adding weight in any way for the heavier days?
good question
i haven’t benched for months now. all of the banter about benching being bad for the shoulders is not totally without merit. benching is fine for people with healthy, stable shoulders and strong upper backs. but then there is me. so while i have been focusing on upper back strength and shoulder stability, i have been doing pushups (x-vest weighted ~ 50% of the time) with a little bit (~10% of total pressing volume) of overhead work. so lots of delt raises, face pulls, shrugs, high rows, snatches, etc)
(and i have company coming saturday through tuesday, so OLAD is delayed until july 24)
keep it alive[/quote]
I stopped doing BB bench myself for about 6 months due to shoulder problems. I did the Monster Shoulders routine put together by CW & AC late last year for rehab and then got back into BB bench in about March. I still got some pain on really heavy sets and then started doing things like scap wall slides and scap pushups after reading articles by MR and EC. I noticed an immediate improvement and in my program just finished got back to only 5kg below my 1RM (which is nothing special at only 120kg, LOL!) without experiencing any difficulties. SO I hope all this work you are doing improves your shoulders.
[quote]Danny John wrote:
Good to see the thread alive. OLAD and variations with strongman stuff is still the best thing I ever did…
For the pushups, consider daily.[/quote]
I’m still trying to get (read:afford!) a home gym set up so that I can have a crack at OLAD some time. I’m getting closer but even the basic stuff is a bit too expensive at the moment. One of these days I’ll be able to contribute to this thread with review of actually doing the program rather than just talking about it!
[quote]Danny John wrote:
… OLAD and … For the pushups, consider daily.[/quote]
technically speaking, this would not be OLAD. but then again, you’re not that technical.
oh, now i remember something … once i did this thing where i did pullups and dips every day … it worked so well that i quit doing it. has this ever happened to YOU?
revisionist OLAD … by Bastard Guy
every day, the “warmup” … do this 2 times:
A1 kb swing
A2 pullup
A3 kb snatch
A4 pushup
A5 kb windmill
rest 2 minutes
then, the O part of OLAD … done EDT style, a 15 minute PR zone
Day 1: bb snatch and OHS
Day 2: bb bent row
Day 3: bb front squat
Day 4: kb clean and press
Day 5: kb/db 1 leg RDL
[quote]BASTARD GUY wrote:
Danny John wrote:
… OLAD and … For the pushups, consider daily.
technically speaking, this would not be OLAD. but then again, you’re not that technical.
oh, now i remember something … once i did this thing where i did pullups and dips every day … it worked so well that i quit doing it. has this ever happened to YOU?
revisionist OLAD … by Bastard Guy
every day, the “warmup” … do this 2 times:
A1 kb swing
A2 pullup
A3 kb snatch
A4 pushup
A5 kb windmill
rest 2 minutes
then, the O part of OLAD … done EDT style, a 15 minute PR zone
Day 1: bb snatch and OHS
Day 2: bb bent row
Day 3: bb front squat
Day 4: kb clean and press
Day 5: kb/db 1 leg RDL
[quote]bg100 wrote:
Nice program idea Dan, keep us posted on your progress.[/quote]
don’t give Dan credit for this. see the above post … i invented it.
so far, it sucks. i keep changing it, modifying it, and perfecting it. apparently, nothing good is going to come out of it until i actually lift some weights. ugh.
(starts in an hour and a half)
maybe a before picture is in hand.
[EDIT]
i am using the same loading (weeks 1-3) as i did last time … about 6 months ago … if you remember my 40 days thread … so that worked … only i have changed many of the lifts … oly lifting EDT style (for reps for 15 minutes) is a b!tch … and last time i was doing the EDT part and then finishing with OHS/dip/pullups … now i am doing the warmup that Dan stole from me first and then the OLAD part
it’s funny though … the more i try this my own way, and the more i modify it, the more it looks the original OLAD
but my EDT adaptation is better, imho, for body comp purposes … and it gets me in from the heat faster … it has been 100+ here about every day for the past many days … and the garage is even hotter … last night was fun … tonight will be too … more later
[quote]BASTARD GUY wrote:
Danny John wrote:
Yes, that is really what I do now…the warm up covers all kinds of things…then a focus lift.
Well, forget the follow up article…
i just invented it, so how can you already be doing it? wow. you people on the internet …[/quote]
Since you posted this Warmup + OLAD idea I’ve been having a think about it. According to the recent Gable Method article by Dan (the one who steals workout ideas from you) the idea is that the “warm up becomes the workout”. Now if the warm up is intense enough to be the workout in itself and then we are just adding a focus lift aren’t we moving away from the OLAD principles by adding too much stuff?
Note that I’m not saying the idea won’t work and of course training ideas keep evolving, but can we call it OLAD anymore? Discuss.
[quote]bg100 wrote:
Since you posted this Warmup + OLAD idea I’ve been having a think about it. According to the recent Gable Method article by Dan (the one who steals workout ideas from you) the idea is that the “warm up becomes the workout”. Now if the warm up is intense enough to be the workout in itself and then we are just adding a focus lift aren’t we moving away from the OLAD principles by adding too much stuff?
Note that I’m not saying the idea won’t work and of course training ideas keep evolving, but can we call it OLAD anymore? Discuss.[/quote]
Ben, Ben, Ben … technicalities … so call it SLAD for six lifts a day … in the grand scheme of the cosmos, six is relatively the same as one … both are very small numbers … me thinks you think too much … think less, lift more …
but really, ummm, yeah i know what you are getting at … some guy on this site has his kids do something like 3 sets of overhead squats, 3 sets of pullups, and 3 sets of pushups to start off every gym class … sounds nutty, but it makes sense that soon eough that would be pretty easy … perhaps we have all been scared away from such routines by the notion of “overtraining”
my GPP adapts very quickly to large volumes … and i respond better to large volumes … a lot of guys seem to do great with the 3 x 3 or 5 x 2 or similar … i don’t … so within a few weeks, this “the warmup” should be pretty easy …
i already feel better after tonight’s sessions than i did after last nights … sure i’ll be ready for some rest by the weekend …
but my point → for my goals and my body, i think this will work well …
one could drop this to one set of “the warmup” … or one could just do “the warmup” 3 or 4 or 5 times and call it a day
[quote]BASTARD GUY wrote:
bg100 wrote:
Since you posted this Warmup + OLAD idea I’ve been having a think about it. According to the recent Gable Method article by Dan (the one who steals workout ideas from you) the idea is that the “warm up becomes the workout”. Now if the warm up is intense enough to be the workout in itself and then we are just adding a focus lift aren’t we moving away from the OLAD principles by adding too much stuff?
Note that I’m not saying the idea won’t work and of course training ideas keep evolving, but can we call it OLAD anymore? Discuss.
Ben, Ben, Ben … technicalities … so call it SLAD for six lifts a day … in the grand scheme of the cosmos, six is relatively the same as one … both are very small numbers … me thinks you think too much … think less, lift more …
[/quote]
Just the reaction I thought I would get, LOL!
Actually I must admit that after I posted my question I went back and read through your program and realised the warmup is not that much so it still is mostly true OLAD (I must read more carefully in the future…)
Interesting observation about the volume thing. I’ve been shying away from high rep stuff for a while now but I’m not sure how effective low reps all the time has been, it might be time to throw in a few higher volume days and see if this makes the difference.
Before starting strength training I had always been better at endurance sports i.e. cross country running, swimming and now cycling, plus i have never been a naturally fast sprinter, i wonder if this means I’m more suited to higher volume workouts? I know that it is important to develop your weak points, in my case it’s probably fast twitch fibres to get faster, but I wonder if I need to keep feeding my slow twitch endurance fibres with high volume workouts. Something I’m thinking about anyway, what do you reckon?
