OLAD (one lift a day) results so far
Posted by Luke on the
Filed under fitness
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.
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