OLAD is good. I’m finally putting on weight (sloooowly, but still!), my lifts are (slightly) up, and I’m enjoying every minute of it! The “week off” became the “week of fun and craziness in the gym” with accompanying soreness, but still!
I’ve started my second cycle, and changed it up a little. This time I’m doing front squats (arms crossed in front), bench presses, 1h DB snatches and conventional deadlifts. I’m also doing one EDT day, which consists of weighted chins and dips for 20 min. Warm-ups are always power snatches, OH squats, presses, rows and curls with an empty (10 kg) bar, plus a warm-up set or two on the actual movement.
Hopefully adding EDT into the mix won’t lead to burnout. It looks good on paper, anyway.
The beauty of OLAD is of course its simplicity. For a chronic routine changer like me, it’s just about perfect. The training week is very varied, and even if I do a non-favourite movement, I know it’s only for three weeks and stick with it.
I keep saying it: Thanks, DJ!