OLAD Week 100

3/28 TB DL 3 @230x5 Weight: 181

3/29 DB push ups: 5x10 Weight: 180

3/30 Goblet squat: 5 @ 95x10
Curl: 3 @ 80x10 Weight: 179

3/31 Keg clean & press: 5x5 Weight: 181

4/1 TB DL: 3 @ 230x5 Weight: 181

4/2 1 arm DB row: 5 @ 75x10 Weight: 181

Deload week on DL's. Up the weight a little for the next cycle.

OLAD Week 101

4/4 TB DL: 230x5; 260x5; 3 @ 285x5 Week: 181

4/5 DB push ups: 5x10 Weight: 180

4/6 Goblet squat: 5 @ 95x10
Curl: 3 @ 85x6 Weight: 181

4/7 Keg clean & press: 5x5

4/8 TB DL: 230x5; 265x5; 300x10 Weight: 181

4/9 1 arm DB row: 5 @ 75x10 Weight: 181

OK week.

OLAD Week 102

4/11 TB DL: 230x5; 260x5; 290x3; 5 @ 320x3 Weight: 181

4/12 DB push ups: 5x10 Weight: 182

4/13 Goblet squat: 5 @ 95x10
Curl: 85 x 7,6,6 Weight: 182

4/14 Keg clean & press: 5x5

4/15 TB DL: 230x5; 260x5; 290x3; 320x8 Weight: 179

4/16 1 arm DB row: 5 @ 75x10 Weight: 182

Feeling pretty good.

OLAD Week 103

4/18 TB DL: 230x5; 260x5; 290x3; 3 @ 320x3 Weight: 181

4/19 DB push ups: 5x10 Weight: 180

4/20 Goblet squat: 5 @ 95x10
Curl: 85x 7,7,6 Weight: 180

4/21 Keg clean & press 5x5 Weight: 182

4/22 TB DL: 230x5; 270x5; 310x3; 340x5 Weight: 182

4/23 1 arm DB row: 5 @ 75x10 Weight: 181

Real happy with TB DL's. 5 reps @ 340 is a PR. The last time I worked up to this weight I got 3 reps and then only 1 rep 3 weeks later.

OLAD Week 104

4/25 TB DL: 230x5; 260x5; 3 @ 285x5 Weight: 181

4/26 DB push ups: 5x10 Weight: 181

4/27 Goblet squat: 5 @ 95x10
Curl 85 x 7,7,7 Weight: 182

4/28 Keg clean & press: 5x5 Weight: 182

4/29 TB DL: 230x5; 265x5; 300x12 Weight: 181

4/30 1 arm DB row: 5 @ 75x10 Weight: 182

This is the first week since I added weight to the keg that I actually felt like I was capable of doing more reps. The 5 sets were smooth.

OLAD Week 105

5/2 TB DL: 230x5; 260x5; 290x3; 5 @ 320x3 Weight: 182

5/3 DB push ups: 5x10 Weight: 181

5/4 Goblet squat: 5 @ 95x10
Culr: 85 x 8,7,7 Weight: 181

5/5 Keg clean & press: 5x5 Weight: 182

5/6 TB DL: 230x5; 260x5; 290x3; 320x9 Weight: 181

5/7 1 arm DB row: 5 @ 75x10 Weight: 182

I was hoping to do more than 5 reps on the last set of keg C&P but I was spent. Tweaked my back a little on the last set of TB DL's. hopefully nothing too bad.

I like this program.

Nice work as always

TY. TY. It works for me. As an old fart I've embraced the succinct analysis of Harry Callahan: "A man's got to know his limitations."

OLAD Week 106

5/9 TB DL: 230x5; 260x5; 290x3; 3 @ 320x3 Weight: 182

5/10 DB push ups: 5x10 Weight: 181

5/11 Goblet squat: 5 @ 95x10
Curl: 85 x 8,8,7 Weight: 181

5/12 Keg clean & press: 5x5 Weight: 181

5/13 TB DL: 230x5; 270x5; 310x3; 340x7 Weight: 181

5/14 1 arm DB row: 5 @ 75x10 Weight: 181

Really happy about the 340x7 on TB DL's. Felt really strong. Next week is a deload week for DL's and then I'll bump the weight up a notch.

OLAD Week 107

5/16 TB DL: 3 @ 230x5 Weight: 180

5/17 DB push ups: 5x10 Weight: 180

5/18 Goblet squat: 5 @ 95x10
Curl: 85 x 8,8,8 Weight: 179

5/19 Keg clean & press 5x5 Weight: 179

5/20 TB DL: 3 @ 230x5 Weight: 181

5/21 1 arm DB row: 5 @ 75x10 Weight: 181

I really need these deload weeks on TB DL's.

OLAD Week 108

5/23 TB DL: 230x5; 265x5; 3 @ 295x5 Weight: 181

5/24 DB push ups: 5x10 Weight: 180

5/25 Goblet squat: 5 @ 95x10
Curl: 85 x 9,8,8 Weight: 182

5/26 Keg clean & press 5x5 Weight: 182

5/27 TB DL: 230x5; 275x5; 315x9 Weight: 182

5/28 1 arm DB row: 5 @ 75x10 Weight: 183

Simple strategies are underrated and can take you a long ways in lifting, poker, and just about anything else .

Truth. Only wish it hadn't taken me so long to figure out.

OLAD Week 109

5/30 TB DL: 230x5; 270x5; 300x3; 5 @ 330x3 Weight: 182

5/31 DB push ups: 5x10 Weight: 181

6/1 Goblet squat: 5 @ 95x10
Curl 85 x 9,9,8 Weight: 181

6/2 Keg clean & press: 5x5 Weight: 180

6/3 TB DL: 230x5; 260x3; 295x3; 330x7 Weight: 182

6/4 1 arm DB row: 5 @ 75x10 Weight: 182

The keg kicked my ass this week but other than that I felt pretty good.

Taking my first vacation of more than a week in so long that I can't remember starting this Thursday. I'm going to Ireland and England for 10 days. I'm going to see if I can figure out a way to at least do something physical while I'm gone. At the very least I can do push ups and burpees. It will be interesting to see how much I regress in a week and a half.

OLAD Week 110

6/6 TB DL: 230x5; 270x5; 300x3; 3 @ 330x3 Weight: 183

6/7 DB push ups: 5x10 Weight: 181

6/8 Goblet squat: 5 @ 95x10
Curl: 85 x 9,9,9 Weight: 181

6/9 Keg clean & press: 5x5 Weight: 181

Worked out in the morning. Drove to LAX in the afternoon and took off for Ireland in the evening. Back in 10 days.

OLAD Week 111

6/20 TB DL: 230x5; 265x5; 3 @ 295x5 Weight: 178

6/21 DB push ups: 5x10 Weight: 178

6/22 Goblet squat: 5 @95x10
Curl: 85x 6,7,7 Weight: 178

6/23 Keg clean & press: 4,5,5,5,5 Weight: 179

6/24 TB DL: 230x5; 275x5; 315x6 Weight: 180

6/25 1 arm DB row: 5 @ 75x10 Weight: 180

So I definitely lost strength (and weight?!?) on vacation. Seriously, HTF do you lose weight on vacation? While I was away I found time to do 5 sets of 10 push ups on 2 occasions. That was it. I was sore as hell after DL's on Monday too. I tried to pick up where I left off which might have been a mistake. Oh well, by the end of the week I felt better. I was actually surprised I was able to get 4 complete sets on the keg. I was worried I wouldn't get a single rep.

OLAD Week 112

6/27 TB DL: 230x5; 270x5; 300x3; 3 @ 330x3 Weight: 180 I was supposed to do 5 sets @ 330 but I just wasn't feeling it.

6/28 DB push ups: 5x10 Weight: 179

6/29 Goblet squat: 5 @ 95x10
Curl: 85 x 7,7,7 Weight: 179

6/30 Keg clean & press: 2,5,2 Weight: 179 FML. So this was my nightmare from last week. I felt weak as **** and it was compounded by the fact that I had a migraine. It was probably a 3-4 pain level when I was working out and progressed to an 8-9 level at night when I finally broke down and took some pain killers.

7/1 TB DL: 230x5; 260x3; 295x3; 330x5 Weight: 178 At least my migraine was gone

7/2 1 arm DB row: 5 @ 75x10 Weight: 179

All around shitty week. Will ratchet down the DL's for the next cycle. Not sure what to do about the keg. I really don't want to drain any water out. I'll see how this week goes.

OLAD Week 113

7/4 TB DL: 230x5; 270x5; 300x3; 3 @ 330x3 Weight: 180

7/5 DB push ups: 5x10 Weight: 180

7/6 Goblet squat: 5 @ 95x10
Curl: 85 x 8,7,7 Weight: 181

7/7 Keg clean & press: 5x5 Weight: 182

I had what I'll call a 'twinge' in my left shoulder before my workout. Went through the usual stretching and was actually pleasantly surprised that I was able to get all 5 sets of 5 after last week's disaster. My shoulder felt weird during the workout though and when I finished the twinge turned into pain and it worsened as the day went on to the point of really hurting and not being able to lift my arm. Argghh!

7/8 DL: 230x5 Weight: 182

My shoulder still hurt but at least I had some range of motion. I figured I could do DL's since I didn't need to rotate or extend my arm. I was wrong. The downward pressure of the weight was extremely painful on my shoulder.

7/9 1 Arm DB rows: 1st set I did both arms. Last 4 sets did right arm only. Too much pain in my left shoulder. Weight: 180

Damn it. Hopefully I can do something this week. I'd hate to take another week off but if I have to rest the shoulder then that's what I have to do.

OLAD Week 114

7/11 TB DL: 3 @ 230x5 Weight: 180

7/12 DB push ups 5x10 Weight: 178

7/13 Goblet squat: 5 @ 95x10
Curl: 3 @ 65x10 Weight: 179

7/14 I was hoping to just use my light warm up keg for clean & presses but even that hurt too much.

7/15 TB DL: 3 @ 230x5 Weight: 180

7/16 1 arm DB row: I did 1 set and had to quit. i never should have tried these with my left arm.

Shitty week. Even the DL's were painful. The only thing that didn't hurt were the goblet squats so I'll do those 3x if I have too. Maybe I can do push ups on the other days but rest might be the only thing that helps my should heal.

OLAD Week 115

7/18 Goblet squat: 5 @ 95x10 Weight: 179

7/19 DB push ups 5x10 Weight: 178

7/20 Goblet squat: 5 @ 95x10 Weight: 179

7/21 DB push ups: 5x10 Weight: 181

7/22 TB DL: 3 @ 230x5 Weight: 180

7/23 DB push ups: 5x10 Weight: 180

My shoulder still hurts too much to do anything overhead. I tried DL's on Friday and the downward pressure of the weight was a little painful but not too bad. I think I'll try to do them on Wednesday this week and add a little weight and see how it feels. This really sucks because I can tell that all the gains I made over the last 2 years are going right down the drain.

OLAD Week 116

7/25 Goblet squat: 5 @ 95x110
Curl: 3 @ 65x10 Weight: 181

7/26 DB push ups: 5x10 Weight: 180

7/27 TB DL: 230x5; 260x5; 280x5 Weight: 182

7/28 DB push ups: 5x10 Weight: 183

7/29 Goblet squat: 5 @ 95x10 Weight: 182

7/30 DB push ups: 5x10 Weight: 182

Turned 66 on Tuesday. Thanks to my shoulder pain I actually feel old. Still a lot of pain which is really limiting what I can do.

OLAD Week 117

8/1 Goblet squat: 5 @ 95x10
Curl 3 @ 65x10 Weight: 183

8/2 DB push ups: 5x10 Weight: 182

8/3 TB DL: 230x5; 270x5; 300x10 Weight: 182

8/4 DB push ups: 5x10 Weight: 181

8/5 Goblet squat: 5 @ 95x10
Curl 3 @ 65x10 Weight: 183

8/6 DB push ups: 5x10 Weight: 182

Felt a little better this week. Was able to do DL's without too much pain. Still not ready for anything overhead though.

OLAD Week 118

8/8 Goblet squat: 5 @ 95x10
Curl 3 @ 70x10 Weight: 181

8/9 DB push ups: 5x10 Weight: 181

8/10 TB DL: 230x5; 270x5; 300x3; 320x7 Weight: 180

8/11 DB push ups: 5x10 Weight: 179

8/12 Goblet squat: 5 @ 95x10
Curl: 3 @ 70x10 Weight: 180

8/13 DB push ups: 5x10 Weight: 182

Going to go back to TB DL's twice a week and see how it goes. Might try some light OH stuff to warm up as well. Still some pain in the shoulder but not as bad as it's been.

OLAD 119

8/15 TB DL: 230x5; 3 @ 275x5 Weight: 182
Curl: 3 @ 75x5

8/16 DB push ups: 5x10 Weight 181

8/17 Goblet squat: 5 @ 95x10 Weight: 181

8/18 DB push ups: 5x10 Weight: 180

8/19 TB DL: 230x5; 270x5; 300 x11
Curl: 75x 6,5,5 Weight: 180

8/20 DB push ups: 5x10 Weight: 181

Decent week. Getting back into the groove on DL's. Still nothing overhead.

OLAD Week 120

8/22 TB DL: 230x5; 270x5; 5 @ 310x3 Weight: 182

8/23 DB push ups: 5x10 Weight: 182

8/24 Goblet squat: 5 @ 95x10
Curl: 75 x 6,6,5 Weight: 182

8/25 DB push ups: 5x10 Weight: 181

8/26 TB DL: 230x5; 280x3; 310x10 Weight: 181

8/27 DB push ups: 5x10 Weight: 181

OLAD Week 121

8/29 TB DL: 230x5; 270x5; 3 @ 310x3 Weight: 181

8/30 DB push ups: 5x10 Weight: 180

8/31 Goblet squat: 5 @ 95x10
Curl: 75x 6,6,6 Weight: 180

9/1 DB push ups: 5x10 Weight: 180

9/2 TB DL: 230x5; 260x5; 300x3; 330x8 Weight: 178

9/3 DB push ups: 5x10 Weight: 178

It's been ridiculously hot in San Diego. On Friday I put a thermometer next to my workout area during deadlifts: 105 degrees! This was at 10:45 in the morning.

OLAD Week 122

9/5 TB DL: 230x5; 3 @ 275x5 Weight: 180

9/6 DB push ups: 5x10 Weight: 179

9/7 Goblet squat: 5 @ 95x10
Curl: 75x 7,6,6 Weight: 179

9/8 DB push ups: 5x10

9/9 TB DL: 230x5; 270x5; 295x10 Weight: 178

9/10 DB push ups: 5x10 Weight: 179

It was actually raining in San Diego Friday morning which messed with my TB DL's. I tried to lift under the overhang of my roof but I still couldn't keep the bar totally dry. I wiped it down before each set but on the the last set I was losing my grip because the bar was slipping out of my hands. I had to stop at 10 reps when I probably had at least a few more in me.