T Nation

My Corrupted OLAD Program

Anthony’s Two Lift a day Training Program

Monday
Press and Power Clean

Tuesday
REST

Wednesday
Squats and Dead-lifts

Thursday
REST

Friday
Bench Press and Pull Ups

Saturday
Olympic Practice - Snatch - C&J - OHS - F-Squats

Sunday
REST

Male//6’3//230lbs//19 y.o.

Using this protocol:
http://www.T-Nation.com/readTopic.do?id=483048

Previous P.R.?s
Squat - 430
Dead-lift - 440 (recently 405)
Press - 210 (recently 205)
Clean - 255 at least
Power Clean - 235 ish
Bench press - around 225 for 8
Pullups - 115lbs added for 1 & 20 bodyweight (both with chin grip)
Snatch - 155lbs way back (to go higher is tough without bumpers)
OHS - 185 for 3 (probably more)
Clean & Jerk - 245 (failed the 255 jerk part)
Front Squats - 320 ish

Monday

Power clean - with 7 jumps in between

135x5
155x5
175x5
185x5
145x5
165x5
195x5

Press - with 75 lb push presses in between

125x5
145x5
165x5
175x5
135x5
155x5
175x3

I never thought Traps could hurt that much.
I doubt my press is going to get better tho. It is very frustrating to not get to your bodyweight.

Wednesday

Squats - with 5 jumps right after
SH = Spot help on the up part

295x5
315x5
335x5
345x5 SH (found new muscles I never knew I had)
305x5
325x5 SH
355x5 SH

This alone is supposed to not let a person walk the next day. And then I did Deadlifts.

DLs - The weights are not impressive. Since I’ve been struggling a lot with DLs, I did it with 35lb height to help with the start pull.
I did 45lb height on my second wave, and it was like Night and day with the start.

255
275
295
315

Second wave:

265
285
315

Disappointed with being able to walk the next day… but this morning (2 days after) It is hurting A LOT worse.

Benches and Pull-ups Today!

No offense, but how is this in any way related to the One Lift A Day program?

[quote]saroachman wrote:
No offense, but how is this in any way related to the One Lift A Day program?[/quote]

I’m using the program’s wave system.
Just with two lifts in one day.

Weighted Pull-ups

  • with seven Kipping pullups right after

45x5
55x5
65x5
75x5 - Bk SH
50x5 - SH
60x5 - Bk SH
75x5 - Bk SH

I actually got my buddy to help push me up and then I went down by myself.

Some rounds were broken (my hands left the bar for re-gripping)

Bench Press

  • with 5 drop push-ups from about 18 inches with an explosive push at the bottom.
    (I tried to make sure everytime I pushed it was as hard as I could)

185x5
205x5
225x5
245x5 - small SH on last 2
195x5
215x5
245x5 - Small SH

I’m not familiar with this “REST” exercise, is that upper or lower body?

[quote]Antonstratus wrote:
Monday

Power clean - with 7 jumps in between

135x5
155x5
175x5
185x5
145x5
165x5
195x5

Press - with 75 lb push presses in between

125x5
145x5
165x5
175x5
135x5
155x5
175x3

I never thought Traps could hurt that much.
I doubt my press is going to get better tho. It is very frustrating to not get to your bodyweight.[/quote]

Sorry but HUH you made it to bodyweight press and dont feel it will get better?? The BW press is a nice little goal for everyone but shouldnt be an end but a start to good shit.

Your failing before even trying nail that shit bro’ if its not advancing find out while and attack that

Phi

[quote]Phill wrote:
Antonstratus wrote:
Monday

Power clean - with 7 jumps in between

135x5
155x5
175x5
185x5
145x5
165x5
195x5

Press - with 75 lb push presses in between

125x5
145x5
165x5
175x5
135x5
155x5
175x3

I never thought Traps could hurt that much.
I doubt my press is going to get better tho. It is very frustrating to not get to your bodyweight.

Sorry but HUH you made it to bodyweight press and dont feel it will get better?? The BW press is a nice little goal for everyone but shouldnt be an end but a start to good shit.

Your failing before even trying nail that shit bro’ if its not advancing find out while and attack that

Phi
[/quote]

I knew that would be misconstrued.

I’ve been doing Crossfit in my off-season.
Crossfit has this thing called the CF Total where you do your max effort 1rm for the Squat, Press and Deadlift.

Crossfit has given me a lot of gains for these lifts, especially my squat, but my press stagnated (PR was 210, two months ago. Recently 205) and my Deadlift power went away for some reason. (PR was 440 a few months ago, recently 405)

So that is why I switched to this program for 4 weeks. To put me over the hump (plus let me know what I’m going to be doing ahead of time)

So, I wasn’t going to be doing 205 or 210 that workout. Not for 5 reps, at least.

[quote]Magarhe wrote:
I’m not familiar with this “REST” exercise, is that upper or lower body?

[/quote]
Your body is one piece - Dan John

REST is tough bro!

It involves not walking properly, being hungry all the time, and ass-loads of pain.

[quote]Antonstratus wrote:
Magarhe wrote:
I’m not familiar with this “REST” exercise, is that upper or lower body?

Your body is one piece - Dan John

REST is tough bro!

It involves not walking properly, being hungry all the time, and ass-loads of pain.[/quote]

But OLAD does not have days off - it is ONE LIFT A DAY, not a couple of lifts every other day

[quote]Magarhe wrote:
Antonstratus wrote:
Magarhe wrote:
I’m not familiar with this “REST” exercise, is that upper or lower body?

Your body is one piece - Dan John

REST is tough bro!

It involves not walking properly, being hungry all the time, and ass-loads of pain.

But OLAD does not have days off - it is ONE LIFT A DAY, not a couple of lifts every other day[/quote]

Dan John’s original OLAD program on T-Nation did have a rest day.

I am using his OLAD program’s week to week schemes. Just with two workouts, every other day.

[quote]Magarhe wrote:

But OLAD does not have days off - it is ONE LIFT A DAY, not a couple of lifts every other day[/quote]

This is what Dan John wrote in his article as an example of programming:

Monday: Bench Press or Incline Bench Press

Tuesday: Row or Row Variation

Wednesday: Squat

Thursday: Off

Friday: Military Press

Saturday: Curl, Deadlift, Whatever

That would leave Sunday Off as well, so that’s 2 days a week of rest.

I can’t believe you are doing squats and deads on the same day. I just did the squat workout monday night, i am so fucking sore. And deads last thursday had me sore until sunday. Not only that, but the workout took a lot of focus and there is no way i could have even done curls after deads.

The only day that feels like a weak workout is friday when i do overhead presses. I still have more in the tank after these. But they are hard for sure.

good luck with your TLAD
beau