OLAD (one lift a day) results so far

Posted by Luke Boyle on the

3 months ago I started a new OLAD program. So far it has been a massive success. My lifts are up considerably, and I'm just generally enjoying my time in the gym.

Before

Back Squat
95kg x 3
Overhead press
67.5kg x 1
Farmer Carry
140kg (15 meters) x 2)
Bench Press
80kg x 5
Deadlift / Deficit Deadlift
125kg x 5
Pendlay Row
70kg x 5
Pull up
BW(115.7kg)x3
Trap bar deadlift
145kg x 1

After

Back Squat
115kg x 2 +16.35% 1RM
Overhead press
80kg x 2 +24.4% 1RM
Farmer Carry
168kg for 15 meters x 2 - +20.4% 1RM
Bench Press
110kg x 1 - +18.3%
Deadlift / Deficit Deadlift
165kg x 2 - +18.5%
Pendlay Row
85kg x 4 - +17.1%
Pull up
BW(122kg)x2
Trap bar deadlift
180kg x 3 - +35.2%

So how did I "increase my 1RM by 18-35%"? One simple trick! "Adherence" (and maybe a bit of residual newbie gains).

Adherence before OLAD

Adherence after OLAD

I really just owe this adherence to the renewed enjoyment I've had in the gym. It's pretty great to get out of the gym within 45 minutes (excluding prehab/rehab). I was quite fatigued by the few cycles of 5/3/1 I had just done (not to mention the 1.5 hour workouts), so it made sense I was burned out.

All things considered, I'm really happy with this program. After my second knee dislocation in 2019 I didn't expect to be squatting again but here we are. It's not the most encouraging sign when your bench is beating your squat, but I'm not giving up.

post-dislocation swelling

Lifts

Strict overhead press - 80kg (~176 pounds) x 2

Trap bar deadlift - 180kg(~396 pounds) x 3

Squat

I have no recent squat footage so here's some of this weird reverse safety bar front squat thing I got from John Meadows

Bench - 105kg(~230 pounds) x 2

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