OLAD cycles beyond a month.

Stephen Cork · 02-20-2006, 04:25 AM

Hi,

I'm curious to know where people have gone with this outside of the originally outlined month.

I'm in the middle of trying this out for the first time, enjoying the change, and thinking ahead.

For those wondering what i'm talking about - this is from Dan John's One Lift a Day article at T Nation.

Thanks,
Steve.

Steven Stackpole · 02-20-2006, 08:25 PM

Hey Stephen

Keep the OLAD template, just change the lifts. As long as they're full body, compound lifts, you should be good to go.

Stephen Cork · 02-21-2006, 02:39 AM

Thanks Steven,

So just to confirm - you went back to the 7 x 5 and started again with different lifts?

I was thinking of adding a week of heavy singles after the rest week.

Steve.

Steven Stackpole · 02-21-2006, 06:32 AM

Stephen
I personally wouldnt add the singles. You will get singles in your diet if you do the OLAD in conjunction with crossfit. Stick with the 7 x 5, 6x3, and 5-3-2.
For the lifts, replace bench with, incline bench, or dumbbells, or incline dumbbells. For the back squat, replace with front squats, or zercher, or overhead. For the deadlifts, replace with straightleg deadlifts, or snatch grip deadlifts. That kind of thing.
Just remember, "the same, but different"
:-)

Allen Yeh · 02-21-2006, 07:01 AM

I had thought that you were suppose to follow the OLAD for the same exercises for 3 months in a row before switching? So out of 12 weeks you are lifting 9 of those weeks due to the built in rest week.

Steven Stackpole · 02-21-2006, 08:32 AM

You could be right Allen.
I dont ever remember it being written down to do it 3 mos. before switching, but thats how I did it, anyway.

Stephen simply said above that he was looking to switch after a month.

Dan John · 02-21-2006, 02:47 PM

It seemed to really help us to do it two months in a row and then decide on a third month. If yes, we really "insisted" that we didn't do another month. You need the second month to dial in the weights...in the Overload Squat Year (where we did the 7 sets of 5 with a max and just did negatives with three spotters), we couldn't convince anybody to face Month Three.

Steven Stackpole · 02-21-2006, 03:20 PM

Thanks for clarifying that Dan.

Stephen Cork · 02-21-2006, 03:25 PM

Thanks Guys - this is helpful.

Any more advice on combining OLAD and crossfit?

Alex Vasquez · 02-22-2006, 05:41 PM

do it

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02-20-2006, 04:25 AM	#1
Stephen Cork Departed Profile: Join Date: Jan 1970 Posts: 71	Hi, I'm curious to know where people have gone with this outside of the originally outlined month. I'm in the middle of trying this out for the first time, enjoying the change, and thinking ahead. For those wondering what i'm talking about - this is from Dan John's One Lift a Day article at T Nation. Thanks, Steve.

02-20-2006, 08:25 PM	#2
Steven Stackpole Member Profile: Join Date: Dec 2004 Location: ottawa ontario Posts: 276	Hey Stephen Keep the OLAD template, just change the lifts. As long as they're full body, compound lifts, you should be good to go.

02-21-2006, 02:39 AM	#3
Stephen Cork Departed Profile: Join Date: Jan 1970 Posts: 71	Thanks Steven, So just to confirm - you went back to the 7 x 5 and started again with different lifts? I was thinking of adding a week of heavy singles after the rest week. Steve.

02-21-2006, 06:32 AM	#4
Steven Stackpole Member Profile: Join Date: Dec 2004 Location: ottawa ontario Posts: 276	Stephen I personally wouldnt add the singles. You will get singles in your diet if you do the OLAD in conjunction with crossfit. Stick with the 7 x 5, 6x3, and 5-3-2. For the lifts, replace bench with, incline bench, or dumbbells, or incline dumbbells. For the back squat, replace with front squats, or zercher, or overhead. For the deadlifts, replace with straightleg deadlifts, or snatch grip deadlifts. That kind of thing. Just remember, "the same, but different" :-)

02-21-2006, 07:01 AM	#5
Allen Yeh Member Profile: Join Date: Feb 2005 Location: reston va Posts: 768	I had thought that you were suppose to follow the OLAD for the same exercises for 3 months in a row before switching? So out of 12 weeks you are lifting 9 of those weeks due to the built in rest week.

02-21-2006, 08:32 AM	#6
Steven Stackpole Member Profile: Join Date: Dec 2004 Location: ottawa ontario Posts: 276	You could be right Allen. I dont ever remember it being written down to do it 3 mos. before switching, but thats how I did it, anyway. Stephen simply said above that he was looking to switch after a month.

02-21-2006, 02:47 PM	#7
Dan John Departed Profile: Join Date: Jan 1970 Posts: 365	It seemed to really help us to do it two months in a row and then decide on a third month. If yes, we really "insisted" that we didn't do another month. You need the second month to dial in the weights...in the Overload Squat Year (where we did the 7 sets of 5 with a max and just did negatives with three spotters), we couldn't convince anybody to face Month Three.

02-21-2006, 03:20 PM	#8
Steven Stackpole Member Profile: Join Date: Dec 2004 Location: ottawa ontario Posts: 276	Thanks for clarifying that Dan.

02-21-2006, 03:25 PM	#9
Stephen Cork Departed Profile: Join Date: Jan 1970 Posts: 71	Thanks Guys - this is helpful. Any more advice on combining OLAD and crossfit?

02-22-2006, 05:41 PM	#10
Alex Vasquez Member Profile: Join Date: Jan 2003 Location: San Ramon CA Posts: 38	do it