Just started the OLAD program today. I decided to deadlifts on day 1 and I could barely walk up the steps to leave the gym; it was awesome. I probably under-shot the weights, but that just means more of an increase next week with the triples. Looking forward to the rest of the week and lifting heavy. I was thinking of setting up my week as follows:
Monday- Deadlifts
Tuesday- Military Press or Snatch
Wednesday- Squat or OHS
Thurs- Off
Friday- Bench
Saturday- Rows or Chins
If anyone has any comments about the way I set up the week please let me know.
i have a question when u do these exercises you do them on ur max wieght and for how long like 30 mins straight of squatting? or how many sets…i’d like to know please and thank you : )
Your setup looks good to me. However, I don’t think I could hold any weight over my head for OHS’s the day after military presses.
[quote]rafael wrote:
i have a question when u do these exercises you do them on ur max wieght and for how long like 30 mins straight of squatting? or how many sets…i’d like to know please and thank you : )[/quote]
[quote]rafael wrote:
i have a question when u do these exercises you do them on ur max wieght and for how long like 30 mins straight of squatting? or how many sets…i’d like to know please and thank you : )[/quote]
The parameters change each week. Here is a link to the full article:
Malonetd, you bring up a good point. I guess i’ll stick to the back squats for this cycle and see how things go. What do you think would be the best lifts for this cycle? Meaning should I do Militaries, back squats, and rows, while having the other cycle be snatches, OHS, and chins? Let me know what you think of the following two cycles:
Monday- Deads
Tuesday- Military Press
Wednesday- Squats
Thursday- Off
Friday- Bench
Saturday- Rows
Sunday- Off
OR
Monday- Deads
Tuesday- Snatch
Wednesday- OHS
Thursday- Off
Friday- Bench
Saturday- Chins
Sunday- Off
Should the Snatch and OHS not be trained on consecutive days do to similarities in the movements? I know I’m getting a little caught up in details and DJ would tell me to just go lift, but i might as well ask the questions.
[quote]B-Mac13 wrote:
Monday- Deads
Tuesday- Snatch
Wednesday- OHS
Thursday- Off
Friday- Bench
Saturday- Chins
Sunday- Off
Should the Snatch and OHS not be trained on consecutive days do to similarities in the movements? I know I’m getting a little caught up in details and DJ would tell me to just go lift, but i might as well ask the questions.
[/quote]
Yeah, you probably are getting too caught up in details. Truthfully, I’ve never done a lot of snatching and I don’t where I would “feel it” the next day. But you also need to remember, these are all compound movements and there’s going to be some overlap in muscle group usage. Try it and see what happens.
There’s nothing wrong with tweaking a program in the middle of it. If it doesn’t work for you you could possibly switch Wednesday and Thursday, giving you a day of rest on between the snatches and OHS’s.
Another possibilty is to just extend the length of the program. Example: To give yourself 3 days of rest a week instead of 2, just add an extra day off when you need it and move to the next exercise the next day, regardless of what day of the week it is. Just continue this until you hit 4 workouts for each lift even though it would take 5+ weeks using this setup. Make sense?
[quote]B-Mac13 wrote:
Malonetd, you bring up a good point. I guess i’ll stick to the back squats for this cycle and see how things go. What do you think would be the best lifts for this cycle? Meaning should I do Militaries, back squats, and rows, while having the other cycle be snatches, OHS, and chins? Let me know what you think of the following two cycles:
Monday- Deads
Tuesday- Military Press
Wednesday- Squats
Thursday- Off
Friday- Bench
Saturday- Rows
Sunday- Off
OR
Monday- Deads
Tuesday- Snatch
Wednesday- OHS
Thursday- Off
Friday- Bench
Saturday- Chins
Sunday- Off
Should the Snatch and OHS not be trained on consecutive days do to similarities in the movements? I know I’m getting a little caught up in details and DJ would tell me to just go lift, but i might as well ask the questions.
[/quote]
details details details … what is your goal? what movements have you been doing last? maybe you need more pull and less press? do you have to do deads first? do you have to bench? the possibilities are endless … agree with someone about OHSs day after military … OHS after DL probaly OK though - really … i like the idea of a snatch or clean in the mix … i have been doing this for a few months and am digging it … or, you could simply do one of those two movements for you warmup each day … just pick something, go with it, and as someone else said, tweak it along the way.
or:
Monday- military or snatches
Tuesday- deads
Wednesday- OHS
Thursday- Off
Friday- Bench or military
Saturday- Rows or chins
Sunday- Off
or
Monday- Deads
Tuesday- Snatch or chins
Wednesday- OHS
Thursday- Off
Friday- military or bench
Saturday- Chins or rows
Sunday- Off
as a final note, i prefer a snatch every night and often times first thing in the mornings, you know for a real grease the groove. but beware of overuse - if detected, precede snatches with cleans.