T Nation

OLAD LOG


#1

Decided to give this a try for a couple cycles or so.

1st cycle: box squats (2-3 in below), zero momentum bench (straight weight), sumo rack pulls (mid shin), standing military press, chin-ups

On upper body days add in some metabolic training per AC after workout for cardio/fat loss. Maybe through in a 2 sets of high rep curls, maybe not.

week 7x5

tue-box sq
185x5
225x5
245x5
265x5
225x5
255x5
285x5 (belt)

wed-zm bench
155x5
195x5
210x5
220x4
185x5
205x4
165x5

thur-rack pulls
275x5
315x5
365x5
405x4 belt
315x5
365x5
405x4 belt

sat-military press
95x5
115x5
135x5
145x5
95x5
115x5
145x5

sun-chins
bwx5
bw+5x5
bw10x5
bw25x5
bw10x5
bw15x5
bw25x4

week 6x3
tue-box sq
225x3
245x3
275x3
295x3 belt
225x3
305x3 belt

cable curls 2x20@45

So far really like the program but always leave the gym wanting more. Guess that's a good thing.


#2

good stuff ... why don't you take this over to the OLAD support thread in the over 35 forum (even if you are not)?

Dan


#3

Forgot about that thread. Thanks but I'll probably just keep it here.

wed-zm press
165x3
205x3
220x3
175x3
210x3
225x2, 205x1