T Nation

Wednesday PT with DJ

What’s up? Lots of new stuff to talk about…

Is this a birthyear 35 or an actual 35?

With the OlAD program are going to give us anymore articles of variations you have used or any other topics that you would like to cover. I know that it is so simple that we can vary it oursleves and I have but I would like to know how else you have used it and how to use it with hypertrophy and strength.

Dan,
Just wanted to check in with you. I started a 3 week round of OLAD yesterday, and I hit up the standing overhead DB Press, with 5x5, in the format that i would stay with a weight and slowly build up to 5x5. I used 75’s, and it definitely beat my ass. Just wanted to add a testimonial that doing only one exercise can sound like a cake walk, it’s not. Thanks for everything Dan.
-Greg

The great variation would be over two weeks…but don’t tell anyone.

[quote]realt81 wrote:
With the OlAD program are going to give us anymore articles of variations you have used or any other topics that you would like to cover. I know that it is so simple that we can vary it oursleves and I have but I would like to know how else you have used it and how to use it with hypertrophy and strength. [/quote]

I thought “Hey, just Power Snatches.” I crawled home…

[quote]novamcglone wrote:
Dan,
Just wanted to check in with you. I started a 3 week round of OLAD yesterday, and I hit up the standing overhead DB Press, with 5x5, in the format that i would stay with a weight and slowly build up to 5x5. I used 75’s, and it definitely beat my ass. Just wanted to add a testimonial that doing only one exercise can sound like a cake walk, it’s not. Thanks for everything Dan.
-Greg[/quote]

I guess I’m slow but I diddnt get your answer. Do you mean your program is longer than two weeks?

[quote]Danny John wrote:
I thought “Hey, just Power Snatches.” I crawled home…

novamcglone wrote:
Dan,
Just wanted to check in with you. I started a 3 week round of OLAD yesterday, and I hit up the standing overhead DB Press, with 5x5, in the format that i would stay with a weight and slowly build up to 5x5. I used 75’s, and it definitely beat my ass. Just wanted to add a testimonial that doing only one exercise can sound like a cake walk, it’s not. Thanks for everything Dan.
-Greg

[/quote]

Regarding this post of power snatches, do you recommend using a light-to medium weight for maximal explosion or trying to power snatch the heaviest weight possible?

Which method enhances performance (in your case-throwing) in my case basketball and martial arts, better?

Is the total number of reps completed each workout one of the main things that you look at not so much as the number of sets?

I hear you are a proponent of overhead squats.

6 months ago I couldn’t do the bar without falling over.

Last night I hit my summer goal of 135 for 10.

Onward to 185 by the end of the year and then a real goal:

bodyweight OHS by next summer.

Grateful Bastard

No, not “my program,” but you could develop a method where you went maybe two weeks before changing reps:

Day One: Squat
Day Two: Snatch
Day Three: Press
Day Four: Rest
Day Five: Clean and Jerk
Day Six: Pullups
Day Seven Rest
Day Eight: Bench Press
Day Nine: Deadlift
Day Ten: Rest
Day Eleven: Curl
Day Twelve: Incline Bench Press
Day Thirteen: Clean Grip Snatch
Day Fourteen: Rest

All for five reps…as many sets as you can do in 45 minutes. The next two weeks, triples, the next two weeks doubles, take a break and repeat. [quote]realt81 wrote:
I guess I’m slow but I diddnt get your answer. Do you mean your program is longer than two weeks? [/quote]

I don’t even believe in the concept of “light” and “medium.” With the O lifts it is Yoda-talk: do or don’t do.

I’m not sure you can minutae away the sports like you do: a hammer thrower needs 68% of his max and a Korean karate master needs 49, but the Thai thrives on 73.4 %.

If you don’t do Power Snatches, then this conversation is just bytes on a screen. If you do them, you probably would improve…

[quote]BPC wrote:
Danny John wrote:
I thought “Hey, just Power Snatches.” I crawled home…

novamcglone wrote:
Dan,
Just wanted to check in with you. I started a 3 week round of OLAD yesterday, and I hit up the standing overhead DB Press, with 5x5, in the format that i would stay with a weight and slowly build up to 5x5. I used 75’s, and it definitely beat my ass. Just wanted to add a testimonial that doing only one exercise can sound like a cake walk, it’s not. Thanks for everything Dan.
-Greg

Regarding this post of power snatches, do you recommend using a light-to medium weight for maximal explosion or trying to power snatch the heaviest weight possible?

Which method enhances performance (in your case-throwing) in my case basketball and martial arts, better?

Is the total number of reps completed each workout one of the main things that you look at not so much as the number of sets?

[/quote]

Yes, I wrote an article on it a few years ago and it became fairly popular. I got fairly ripped (made fun of) on a rather odd bodybuilding forum, but these were all guys in their late teens and early twenties who took steroids to beat the lifts I made as a sophomore in high school weighing 140…

It is good. Do it.

[quote]BFG wrote:
I hear you are a proponent of overhead squats.

6 months ago I couldn’t do the bar without falling over.

Last night I hit my summer goal of 135 for 10.

Onward to 185 by the end of the year and then a real goal:

bodyweight OHS by next summer.

Grateful Bastard[/quote]

Could someone please point me to a “how-to” for these power snatches? Or is it as simple as picking up an appropriately sized dumbbell and putting it over your head?

(My search skills must be off today. I’ll blame it on my first ever dose of Spike. Crikey, I’m feeling just a little, um, intense right now.)

This link will probably help.
old dogg

http://www.uwlax.edu/strengthcenter/videos/video_index.htm

Thanks, Old Dogg. I appreciate that. It is simple, but not easy.

[quote]old_dogg wrote:
This link will probably help.
old dogg

http://www.uwlax.edu/strengthcenter/videos/video_index.htm[/quote]

Thanks, that helped…(and sadly, I checked that page before I posted, but didn’t see them listed). I just tried a few and I’m already a big fan. It’s fun to lift (relatively) heavy weights above your head.

I forgot to ask, are there any common newbie mistakes with this particular lift? Anything I should be wary of or should look out for? I lift alone, so it’s not easy for for me to find someone to critique my form.

Old Dogg, thanks for the clip, explains a lot.

And Dan, one of those exercises I’ve been doing, they are called “power snatches”.

Coach John -

I am fat. There is a bunch of hype about how to lose fat and maintain muscle: kettlebells, GBC, Meltdown training, yadda yadda yadda – makes my head hurt. Please enlighten me on the “simple, yet hard” method to lose fat.

Currently, I am trying jumping rope, hitting the heavy bag, sled drags (old tire for sled), sledgehammering the old tire, kettlebell swings/snatches/c+j’s… all that using a heart rate monitor in sort of an interval fashion (do something until heart rate goes through the roof, then do something else and repeat).

Will this work? Any other tips?

P.S. The will power to stop eating like a linemen would be nice… where do I find it?

Dan what do you think of taking complexes like “the drill” (power snatch to overhead squat to hang squat snatch to full squat snatch) and “the bear” (power clean to front squat to push press to front to back squat to push press behind the neck) and alternating them tuesday thursday and saturday doing 10 sets of 10 followed by a walk and on mon weds fri doing 400 meter sprints for fatloss. Also i’ll be using the meats, leaves, and berries diet.