Journey through OLAD

[jacque]

So...I have been wandering aimlessly in the gym as of late, attempting to find direction and a program that keeps my interest. I found Dan John's One Lift a Day program at T-Nation and thought that I might give it a try for a cycle. It's not the best balanced program, but it's only for 3 weeks, and I'm going to attempt to add as much size and strength as possible over this time period. Just thought I would log my efforts in case anyone is interested in this type of program. It's simple. Does it work? Time will tell.

Starting:
Age: 23
Height: 5'11
Weight: 200
BF: ~12% (who knows, but abs are visible)



Monday 6/26

DEADLIFT DAY

foam roller (5 minutes)
warm-up mobility work (10 minutes)

135xlots
225xsome more
275x2

work sets:
340 x 5
360 x 5
380 x 5
390 x 5
360 x 5
370 x 5
400 x 5

Comments: Suprisingly wasn't as bad as I thought. All work sets were completed within 45 minutes. I spaced out the rest times between sets accordingly so that I had more time at the end of the workout to recover. I wasn't going to try to complete the 7th set on just a couple of minutes rest! I found a way to sneak chalk into the gym, so I only had to use straps on the last set.



Tuesday 6/27

BENCH DAY

foam roller (5 min)
warm up mobility work (10 min)

bar x lots
135 x 5
185 x 2

work sets:
205 x 5
215 x 5
225 x 5
240 x 5
215 x 5
225 x 5
245 x 5

Comments: I felt kind of weak today. One is because I'm still recovering from a shoulder injury and I'm not 100% confident, but luckily, it held up. Second is that I think I'm a tad fried from yesterday's workout. But the benching felt good and I might have been able to get an extra 5lbs on the last set, but who knows. Looking forward to a rest day tomorrow, but I will be doing some GPP to stay a little active.

[Steve-O-68]

Nice lifts dude!

[slimsaw00]

Agreed, nice lifts. It seems a lot of people like OLAD over at T-nation and have had good results from it.

Matt

[Mahler]

Man, if those lifts are at the beginning of the program, I want to watch and see how your progress goes. Nice job.

[jacque]

Thanks for the comments guys. So far, so good with the OLAD. The only setback is that I'm going to have to take next week off....which is not written into the program....but I don't have a choice. Perhaps the rest will be beneficial.


Thursday 6/29

SQUAT DAY

foam roller (5 min)
warm-up mobility (10 min)

barxlots
135x8
185x3

work sets:
305 x 5
315 x 5
325 x 5
335 x 5
315 x 5
325 x 5
345 x 5

Comments: I'm not quite sure if an old problem is re-surfacing. Sometimes I get pain in my hip flexors when I squat deep. I layed off squatting for a while and this seemed to go away, but today it seemed to bother a bit. I hope this doesn't become an issue.