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