T Nation

OLAD Program?

This is my very first post here LOL.

I am very interested in starting OLAD in place of my three total body 5x5 workouts for my heavy weight cycle i was planning on doing either 5x5 or 6x6 with progressive load at each workout. (adding 5-10lbs to each exercise in each workout)

Will this work for this program?


A general rule of thumb is do any program exactly as written (unless you physically can’t) for at least four weeks, THEN think about making changes.

I’ve done OLAD and I’ll say this - it’s tough mentally and physically. You go all out on one exercise without leaving any spare energy for others and you’re always lifting heavy. If you don’t reduce the volume each week you could really beat up your joints and tendons. So I’d definitely advise you to cut the volume in half each week as written in the article.

I put some good mass on my body and a lot of weight on my deadlift and squat with this program, plus I think it’s made me much tougher in the gym. On the downside the low volume wasn’t good for my work capacity. But I think it’s a great program.

Thanks for your reply, i do want to try it out and will reduce volume each week.

Ok how about if i were to go with something like this?


or would this be better


Less reps means more weight.

I’d say the latter. Or maybe even 6x5, 5x3, 4x2. But I really like the original rep scheme for week three - sets of 5, 3 and 2.

Week one

Week two

Week three

I really like these set/rep schemes for my heavy lifts. Could this work for this program?

Ok i think i got it LOL

Week 1:

Week 2:

Week 3:

Is this correct? I am confused on week #3 thats it LOL

Yeah, that looks about right for week 1 and week 2, hehe.

Week 3 in the original program is just three sets. One set of five, one set of three and one set of two. Or:


As per the original article week three is simply-

1 set of 5

1 set of 3

1 set of 2.

Ya total volume is 10 reps, you are in and out of the gym quickly. But make sure you are at a load conducive to ass-kicking for those reps.

Week 1 is 35 reps

week 2 is 18 reps

week 3 is 10 reps

As you can see approximately half the total volume each week. So it is very important you increase the load appropriately.

Hope that helps.

My golly i got it! hehehe

Sun - OFF
Mon - Bench Press
Tues - T-Bar Row
Wed - Squat
Thur - OFF
Fri - Shoulder Press
Sat - Deadlift (If deadlifts do not work well i will do barbell curls)

Week 1 (35 reps)

Week 2 (18 reps)

Week 3 (10 reps)

Week 4

I will let you guys know how i am progressing, i should start this program in August. :slight_smile:

Sat - Deadlift (If deadlifts do not work well i will do barbell curls)

That was a joke right??? I hope.

LOL yes it was a joke LOL. I am excited to start this program. :slight_smile: