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19 Nov 08

T-Nation.com | 20 Reps Squat Challenge

  • As I approached the throne of the great God Squat

    My legs began to tremble and my face grew hot

    I knew he was a difficult God to please

    And that before him all must bend their knees





    I quivered and I shook as I stood before the throne

    For by his mighty power many weak legs had grown

    His penetrating gaze was almost more than I could bear

    So I bowed my head in a brief and silent prayer





    The bar in his hands held many a blackened plate

    Poised as if to crush me with their awesome weight

    Slowly I approached as if this act would be my last

    In my head I saw visions of memories from the past





    As scenes from my life flashed within my mind

    I realized that this God was neither benevolent nor kind

    His purpose was to torture and inflict terrible pain

    His excuse was that without these, there would be no gain





    As the great God Squat placed the bar upon my back

    My muscles began to twitch and my joints began to crack

    "Bow down before me!" he screamed inside my head

    As he laid his hand upon me I wished that I was dead





    I screamed and cursed and pushed with all my might

    Until my heart was pounding and my face turned white

    My head was throbbing as stars burst inside my skull

    My vision gew dimmer and my senses began to dull





    No longer could I stand to bear this evil abuse

    As slippery with sweat my grip began to loose

    The bar refused to budge no matter how I tried

    As I plunged to the depths and in agony I cried





    As I staggered away from within his clutching grasp

    My head was reeling and my breath came in a gasp

    The heaving of my stomach could no longer be restrained

    As I spewed upon the ground the contents that remained





    Little did I realize that he hadn't finished with me yet

    As I gazed into his eyes he beckoned me for another set

    It was there upon the floor that I knew at once within

    That never again would I be able to live a life of sin !
07 Jun 08

TMAGNUM FORUMS - One Lift A Day Support Group

  • I'm getting ready to start my fourth OLAD cycle tomorrow. Through trial and error I've settled into a specific wave parameter that worked miracles on my third cycle. I've set so many PR's in the last few months that I can't believe it. Since I have no clue what kind of percentages you guys are using on your waves, I'll just throw mine out there as a point of reference.



    Week 1



    Set 1 50% of scheduled max weight

    Set 2 70%

    Set 3 85%

    Set 4 scheduled max weight

    Set 5 80%

    Set 6 92.5%

    Set 7 max weight again (sometimes I may

    go up or down 5 pounds here if the

    max set was too hard or too easy)



    Week 2



    Set 1 50% of scheduled max weight

    Set 2 70%

    Set 3 85%

    Set 4 scheduled max weight

    Set 5 90%

    Set 6 same as described for Week 1



    Week 3



    Successive sets of 40%/60%/80% of scheduled Set 1 weight (for 5 reps)

    Then I follow my prescribed rest period

    and begin with Set 1.
    • Nice example of weight percentages for OLAD program. - on 2008-06-07
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