OLAD Week 50

4/5 TB DL: 190x5; 230x5; 5 @ 285x3 Weight: 194

4/6 DB PU: 5x10 Weight: 195

4/7 Goblet squat: 5 @ 95x10 Weight: 194

4/8 Keg clean & press: 7,7,7,7,7 Weight: 193

4/9 TB DL: 190x5; 220x3; 260x3; 285x8 Weight: 195

4/11 1 Arm DB row: 5 @ 75x10 Weight: 194

Was hoping to get more reps on the last set of TB DL's on Friday. Same # as 1st time through the cycle.

OLAD Week 51

4/12 TB DL: 190x5; 240x3; 3 @ 285x3 Weight: 193

4/13 DB PU: 5x10 Weight: 193

4/14 Goblet squat: 5 @ 95x10 Weight: 195

4/15 Keg clean & press: 8,7,7,7,7 Weight: 194

4/16 TB DL: 190x5; 240x5; 270x3; 295x6 Weight: 195

4/17 1 Arm DB row: 5 @ 75x10 Weight: 195

I was able to crank out 1 more rep on Friday's last set of TB DL's. Next week is a deload week and then I'll bump it up a tad the following week. I can't believe it will be a year of OLAD next week.

OLAD Week 52

4/19 TB DL: 190x5; 210x5; 230x5 Weight: 194

4/21 DB push ups: 5x10
Goblet squat: 5 @ 95x10 Weight195

4/22 Keg clean & press: 8,8,7,7,7 Weight: 196

4/23 TB DL: 190x5; 210x5; 230x5 Weight: 194

4/24 1 arm DB row: 5 @ 75x10 Weight: 194

OLAD Week 53

4/26 TB DL: 190x5; 220x5; 3 @ 260x5 Weight: 195

4/27 DB push ups: 5x10 Weight: 193

4/28 Goblet squat: 5 @ 95x10 Weight: 194

4/29 Keg clean & press: 8,8,8,7,7 Weight: 195

4/30 TB DL: 190x5; 210x5; 240x5; 270x11 Weight: 195

5/1 1 Arm DB row: 5 @ 75x10 Weight: 194

I decided to have the last set of TB DL's on Friday be AMR. I didn't do that in week 1 of the Wendler cycle before but since I'm only doing OLAD I think I can handle it.

OLAD Week 54

5/3 TB DL: 190x5; 220x5; 260x3; 5 @260x3 Weight: 197

5/4 DB push ups: 5x10 Weight: 194

5/5 Goblet squat: 5 @ 95x10 Weight: 195

5/6 Keg clean & press: 8,8,8,8,7 Weight: 195

5/7 TB DL: 190x5; 230x5; 260x3; 290x7 Weight: 194

I didn't get my rows in this week. Between my wife's B'day on Saturday and Mother's Day I just didn't have time. I also had a cortisone shot in my right knee Saturday evening. I've been in a lot of pain lately although it didn't really effect squats or DL's. It feels a lot better already. We'll see how long it lasts.

OLAD Week 55

5/10 TB DL: 190x5; 240x3; 270x3; 3 @ 290x3 Weight: 196

5/11 DB push ups: 5x10 Weight: 197

5/12 Goblet squat: 5 @ 95x10 Weight: 197

5/13 Keg clean & press: 8,8,8,8,8 Weight: 196

5/14 TB DL: 190x5; 240x5; 270x3; 300x6 Weight: 194

5/15 1 arm DB row: 5 @ 75x10 Weight: 193

Good week. My knee feels a lot better since the cortisone shot.

OLAD Week 56

5/17 TB DL: 190x5; 220x5; 3 @ 260x5 Weight: 191

5/18 DB push ups: 5x10 Weight: 192

5/19 Goblet squat: 5 @ 95x10 Weight: 193

5/20 Keg clean & press: 9,8,8,8,8 Weight: 194

5/21 TB DL: 190x5; 220x5; 240x5; 270x12 Weight: 192

5/22 1 arm DB row: 5 @ 75x10 Weight: 193

OLAD Week 57

5/24 TB DL: 190x5; 220x5; 260x3; 5 @ 290x3 Weight: 194

5/25 DB push ups: 5x10 Weight: 195

5/26 Goblet squat: 5 @ 95x10 Weight: 194

5/27 Keg clean & press: 9,9,8,8,8 Weight: 194

5/28 TB DL: 190x5; 230x5; 260x3; 290x9 Weight: 196

5/29 1 arm DB row: 5 @ 75x10 Weight: 197

I'm in the process of signing up for Medicare and one of the perks of a plan I'm looking into is a free gym membership. I might actually get back into a squat rack before I die! My old gym shows no signs of reopening any time soon.

OLAD Week 58

5/31 TB DL: 190x5; 240x5; 270x3; 3 @ 290x3 Weight: 197

6/1 DB push ups: 5x10 Weight: 195

6/2 Goblet squat: 5 @ 95x10 Weight: 196

6/3 Keg clean & press: 9,9,9,8,8 Weight: 195

6/4 TB DL: 190x5; 240x5; 270x3; 300x8 Weight: 195

6/5 1 arm DB row: 5 @ 75x10 Weight: 195

Happy with the progress on the TB DL's. Deload this week and then I'll up the weight a bit.

OLAD Week 59

6/7 TB DL: 190x5; 210x5; 230x5 Weight: 196

6/8 DB push ups: 5x10 Weight: 196

6/9 Goblet squat: 5 @ 95x10 Weight: 196

6/10 Keg clean & press: 9,9,9,9,8 Weight: 196

6/11 TB DL: 190x5; 230x5; 270x3; 300x1; 315x1 Weight: 196

6/12 1 arm DB row: 5 @ 75x10 Weight: 196

The highlight of the week was weighing the same every day.

OLAD Week 60

6/14 TB DL: 230x5; 3 @ 270x5 Weight: 198

6/15 DB push ups: 5x10 Weight: 197

6/16 Goblet squat: 5 @ 95x10 Weight: 197

6/17 Keg clean & press: 9,9,9,9,9 Weight: 197

6/18 TB DL: 230x5; 250x5; 285x10 Weight: 197

6/19 1 arm DB row: 5 @ 75x10 Weight: 196

OLAD Week 61

6/21 TB DL: 230x5; 270x3; 5 @300x3 Weight: 196

6/22 DB push ups: 5x10 Weight: 196

6/23 Goblet squat: 5 @ 95x10 Weight: 196

6/24 Keg clean & press: 10,9,9,9,9 Weight: 196

6/25 TB DL: 230x5; 270x3; 300x8 Weight: 195

6/26 1 arm DB row: 5 @ 75x10 Weight: 195

Knee pain has returned. Not as bad as before but it's there.

OLAD Week 62

6/28 TB DL: 230x5; 270x3; 3 @ 300x3 Weight: 196

6/29 DB push ups: 5x10 Weight: 195

6/30 Goblet squat: 5 @ 95x10 Weight: 196

7/1 Keg clean & press: 10,10,9,9,9 Weight: 195

7/2 TB DL: 230x5; 250x5; 285x3; 320x5 Weight: 195

7/3 1 arm DB row: 5 @ 75x10 Weight: 193

OLAD Week 63

7/6 TB DL: 230x5; 3 @ 270x5

DB push ups: 5x10 Weight: 194

7/7 Goblet squat: 5 @ 95x10 Weight: 196

7/8 Keg clean & press: 10,10,10,9,9 Weight: 196

7/9 TB DL: 230x5; 250x5; 285x12 Weight: 195

7/10 1 arm DB row: 5 @ 75x10 Weight: 195

Couldn't get a workout in on Monday so I doubled up on Tuesday.

OLAD Week 64

712 TB DL: 230x5; 270x3; 5 @ 300x3 Weight: 195

7/13 DB push ups: 5x10 Weight: 194

7/14 Goblet squat: 5 @ 95x10 Weight: 195

7/15 Keg clean & press: 10,10,10,10,9 Weight: 195

716 TB DL: 230x5; 270x3; 300x9 Weight: 195

7/17 1 arm DB row: 5 @ 75x10 Weight: 196

1 more week before my first vacation in 2 years and a week off from lifting. Really looking forward to it.

OLAD Week 65

7/19 TB DL: 230x5; 270x3; 3 @ 300x3 Weight: 197

7/20 DB push ups: 5x10 Weight: 195

7/21 Goblet squat: 5 @ 95x10 Weight: 195

7/22 Keg clean & press: 10,10,10,10,10 Weight: 194

7/23 TB DL: 230x5; 270x3; 300x3; 320x6 Weight: 194

7/24 1 arm DB row: 5 @ 75x10 Weight: 193

Woo Hoo! Leaving for Vegas for my 65th B'Day bash (not exactly a bash, just me and the wife and neither of us drink. Kind of boring actually) in a few minutes for 4 nights. Going to take the whole week off from lifting. Really need a break from everything. I've only had 2 days off in a row at work ONCE in the last 2 years.

OLAD Week 66

8/2 TB DL: 230x5; 3 @ 275x5 Weight: 190

8/3 DB push ups: 5x10 Weight: 191

8/4 Goblet squat: 5 @ 95x10 Weight: 191

8/5 Keg clean & press: 5,5,5,5,5 Weight: 193

8/6 TB DL: 230x5; 255x5; 290x10 Weight: 191

8/7 1 arm DB row: 5 @ 75x10 Weight: 193

Felt realy good after a week off. My chronic knee pain was pretty much gone. Not sure if not working out or not working is the main reason but I'm good with it. Also can't believe I actually lost weight after Vegas. That NEVER happens!

Added about a gallon of water to the keg. I'm guessing about 5 #'s worth made it in. 5x5 was taxing. Not sure if I'm going to be able to work this up to 5x10. Time will tell.

Actually won a daily hold em tourney at The Orleans while in Vegas. I hadn't played in probably 10 years so I wasn't really expecting much but somehow I won it (4 way chop). I made some stupid mistakes betting out of turn but I made it past the bubble and went all in with A9 in late posistion. Got called by the big stack with KK but I got an A on the turn and doubled up. I was aggressive after that and worked my way into the lead with 4 players left. By this time it was almost 6:30 (started at 11) and I had to leave to see a show so when one player suggested we chop I immediately agreed and so did the other 2 guys. $100 buy in, got $1,300 back. Good times.

OLAD Week 67

8/9 TB DL: 230x5; 270x3; 5 @ 310x3 Weight: 192

8/10 DB pushups: 5x10 Weight: 192

8/11 Goblet squat: 5 @ 95x10 Weight: 192

8/12 Keg clean & press: 6,5,5,5,5 Weight: 192

8/13 TB DL: 230x5; 275x3; 310x8 Weight: 192

8/14 1 Arm DB row: 5 @ 75x10 Weight: 193

Decent week. Felt good.

OLAD Week 68

8/16 TB DL: 203x5; 270x3; 3 @ 310x3 Weight: 190

8/17 DB pushups: 5x10 Weight: 191

8/18 Goblet squat: 5 @ 95x10 Weight: 192

8/19 Keg clean & press: 6,6,5,5,5 Weight: 192

8/20 TB DL: 230x5; 260x3; 290x3; 325x7 Weight: 191

8/21 1 arm DB row: 5 @ 75x10 Weight: 191

Really making progress on the TB DL's.

OLAD Week 69

8/23 TB DL: 230x5; 3 @ 275x5 Weight: 190

8/24 DB push ups: 5x10 Weight: 190

8/25 Goblet squat: 5 @ 95x10 Weight: 190

8/26 Keg clean & press: 6,6,6,5,5 Weight: 189

8/27 TB DL: 230x5; 260x5; 290x12 Weight: 188

8/28 1 arm DB row: 5 @ 75x10 Weight: 188

Weight at 188 is the lightest I've been in years. My knee pain is pretty much gone after work which may be a result of carrying less weight around. I'm making a conscious effort to cut back just a little on what I eat. 185 sounds like a good number to target.

OLAD Week 70

8/30 TB DL: 230x5; 270x3; 5 @ 310x3 Weight: 189

8/31 DB PU: 5x10 Weight: 189

9/1 Goblet squat: 5 @ 95x10 Weight: 189

9/2 Keg clean & press: 6,6,6,6,5 Weight: 189

9/3 TB DL: 230x5; 275x3; 310x9 Weight: 189

9/4 1 arm DB row: 5 @ 75x10 Weight: 186!

Weighed myself twice yesterday because I couldn't believe the 186. I was 188 today. Feeling pretty good.

OLAD Week 71

9/6 TB DL: 230x5; 270x5; 3 @ 310x3 Weight: 188

9/7 DB push ups: 5x10 Weight: 187

9/8 Goblet squat: 5 @ 95x10 Weight: 188

9/9 Keg clean & press: 6,6,6,6,6 Weight: 187

9/10 TB DL: 230x5; 260x3; 290x3; 325x7 Weight: 187

9/11 1 arm DB row: 5 @ 75x10 Weight: 187

I feel so much better having lost just a little bit of weight. Busy as hell at work this weekend. On my feet 10 straight hours Friday. Normally my knee would be killing me after a shift like that. Now it feels great. No pain. I'm thinking maybe a target weight of 180 should be my goal. Also happy that my strength seems to be maintaining despite the weight loss.

OLAD Week 72

9/13 TB DL: 230x5; 250x5; 270x5 Weight: 187

9/14 DB push ups: 5x10 Weight: 186

9/15 Goblet squat: 5 @95x10 Weight: 186

9/16 Keg clean & press: 7,6,6,6,6 Weight: 186

9/17 TB DL: 230x5; 260x3; 290x3; 320, 330, 340, 350 Weight: 186

9/19 1 arm DB row: 5 @75x10 Weight: 186

This was a deload week for TB DL's so I thought I would mix it up and try for a max on Friday. High intensity, low volume. Went pretty well. Start a new cycle on Monday.

OLAD Week 73

9/20 TB DL: 230x5; 260x5; 3 @ 285x5 Weight: 185

9/21 DB PU: 5x10 Weight: 186

9/22 Goblet squat: 5 @ 95x10 Weight: 185

9/23 Keg clean & press: 7,7,6,6,6 Weight: 185

9/24 TB DL: 230x5; 265x5; 300x10 Weight: 184

9/25 1 Arm DB row: 5 @ 75x10 Weight: 183

Weight coming down. Feeling good.

OLAD Week 74

9/27 TB DL: 230x5; 260x3; 290x3; 5 @ 320x3 Weight: 184

9/28 DB push ups: 5x10 Weight: 182

9/29 Goblet squat: 5 @ 95x10 Weight: 183

9/30 Keg clean & press: 7,7,7,6,6 Weight: 183

10/1 TB DL: 230x5; 250x3; 285x3; 320x6 Weight: 182

10/2 1 arm DB row: 5 @ 75x10 Weight: 181

Tweaked my lower back a little on Monday on the 1st set of DL's @ 320. Was able to finish the rest of the sets but was a little sore at work that night. Got better as the week went on but Friday I didn't want to push it too hard on the last AMR set. On the bright side I haven't weighed 181 since freshman year in college (and that was a LONG time ago).

10/4 TB DL: 230x5; 260x3; 290x3; 3 @ 320x3 Weight: 183

10/5 DB push ups: 5x10 Weight: 183

10/6 Goblet squat: 5 @ 95x10 Weight: 183
EZ CurL 3 @ 65x10

10/7 Keg clean & press: 7,7,7,7,6 Weight: 183

10/8 TB DL: 230x5; 270x5; 300x3; 340x3 Weight: 182

10/9 1 arm DB row: 5 @ 75x10 Weight: 181

I bought a curl bar on Amazon. Really impressed with the quality. As good as any bar we had at the gym.