EDT Questions

Training Bodybuilding
21

So I wasn’t sure what to do when I went in this morning… like I said, I never do straight sets for DL/Squat.

Warmup

Deadlift
225x6
275x3
280x3
285x3
290x3
295x3
300x3
305x3
310x3
315x3

ATG Front Squat
135x8 (this is my normal first set)
140x8
145x8

I rested 2 mins between sets, 5 mins walking between the two lifts. I know the squat seems low… I’m not sure what to say about that. I never squat/dl in the same session. I actually didn’t even think I was going to get the 135x8 on my first set. At the end of the workout, I was exhausted. As far as the deadlifts, I deloaded and locked out each rep. My form was probably not so great towards the end, but I was moving the weight, and I was trying to pull it as fast as I could. I nearly ripped my hand open (and this was even with chalk).

Well, I am going to finish devouring my PWO meal:
3/4 cup ww macaroni
6 oz 92% lean beef
1 cup classico fire roasted tomato garlic

No veggies… I will be eating left over sauted chicken and veggies probably for my next two meals.

22

[quote]sarah1 wrote:
Can I ask an add on? When I do EDT I always loose count. How do you keep count?[/quote]

If you workout at home and have your laptop handy, you can check out the EDT Tracker I wrote :
http://www.T-Nation.com/tmagnum/readTopic.do?id=1492558&pageNo=0#1501506

www.brienv.com

It tracks your workout and charts it in real-time, comparing it against your previous matching session. I find it pretty helpful/motivating to be able to see at a glance if I’m falling behind in beating my PR.

-Brien

23

[quote]gabex wrote:
So I wasn’t sure what to do when I went in this morning… like I said, I never do straight sets for DL/Squat.

Warmup

Deadlift
225x6
275x3
280x3
285x3
290x3
295x3
300x3
305x3
310x3
315x3

ATG Front Squat
135x8 (this is my normal first set)
140x8
145x8

I rested 2 mins between sets, 5 mins walking between the two lifts. I know the squat seems low… I’m not sure what to say about that. I never squat/dl in the same session. I actually didn’t even think I was going to get the 135x8 on my first set. At the end of the workout, I was exhausted. As far as the deadlifts, I deloaded and locked out each rep. My form was probably not so great towards the end, but I was moving the weight, and I was trying to pull it as fast as I could. I nearly ripped my hand open (and this was even with chalk).

Well, I am going to finish devouring my PWO meal:
3/4 cup ww macaroni
6 oz 92% lean beef
1 cup classico fire roasted tomato garlic

No veggies… I will be eating left over sauted chicken and veggies probably for my next two meals. [/quote]

So for progression, I was planning on adding 5 lbs a week. For example, start at 280 and end at 320 next 8x3 deadlfit session.
Same with squat.

24

[quote]conwict wrote:
It makes a really nice contrast to MRT. They use a different form of progression, and MRT is more strength-oriented, so they pair nicely.[/quote]
Yup, they do. I did EDT for about eight weeks, then alternated between MRT and CW’s 25 Program for a few months and then went back to EDT. I found my numbers had really improved, especially on bb hack squats.

25

I’ve just read through the EDT book and have some questions if you guys don’t mind? The sessions are broken down into 15 minutes each before moving onto the next one. So you would do 2 exercises back to back for 15 minutes no matter how many sets you accomplish? Do you keep the reps and weights the same for both exercises? Example, if I’m doing barbell curls and tricep pushdowns I would do 10 reps of curls then go right into tricep pushdowns for 10 reps, then jump back into curls then to triceps, etc… until the 15 minutes are up?
I know the book explained it but I wanted to ensure these are the proper techniques. Thanks.

26

Start with 5 at your 10RM. Do 5 chins, 5 dips, repeat. Rest as necessary. Count total reps.

27

[quote] So you would do 2 exercises back to back for 15 minutes no matter how many sets you accomplish? Do you keep the reps and weights the same for both exercises?
[/quote]
Basically, the object is to select a weight for both exercises that lets you do supersets with the same number of reps for 15 minutes. It may or may not be the same weight.

If I’m great at curls and suck at tricep extensions, it might be:

Curls - 100lb
Tri extensions - 70lb

Or if I’m equally good at them, it might be 100/100.

The only criterion here, though, is that I pick my 10rm here for both of them.

28

So it’s always your 10RM? Thanks for the responses.

29

EDT Session #2

Chins bw+10
Dips bw+25 (added 5lbs)

5, 5, 5, 5, 5, 5, 3, 3, 2, 2, 1
Total: 41
Notes: 1 less than I got at +10 and +20 last time. I forced the sixth set of 5 out, which probably expalins why I dropped to 3 after that.

Ez Bar Curl 82.5lbs (no change)
Cable Tri Press Down 132lbs (no change)

5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 4, 2
Total: 61
Notes: I can definitely curl more than this. Tris were more fatigued from dips. Last two sets of press downs were really hard… I noticed on the last rep of each I was nearly hunching over the cable attachment trying to lock it out.

Next time:
1- Try to beat first PR zone.
2- Add 5lbs to Ez Bar.

Side note: Headphones + loud music + angry face = Don’t bother me… Haha… Really though, the university gym is crowded and I’m doing this at the Dip/leg raise/pull up station. So many people wanting to do leg raises. I let anyone work in but told them that I was doing a “superset circuit for 15 mins straight.” Kinda felt like I D-Bo’d that shit.

30

gabex, as Staley himself says, “That’s what headphones and a bad attitude are for.”

I mean, come on, it’s just 15 minutes. It’s really not too long. You’re getting more out of EDT than all those people doing leg raises combined are from their workouts >:-P

Frankie75, that’s Staley’s recommendation. He also has a strength version where you basically alternate between singles or doubles of very heavy weight. You could tweak EDT to suit your needs or preferences, and that’s what makes the system great.

31

Lower day.

ATG Front Squat
135x10 (did this in the oly platform from a clean while waiting on squat rack).
180x3
185x3
190x2
195x2
200x1
205x1
210x1

Deadlift
235x6 (stopped, did not feel good on my back, i could’ve kept going but decided to change it up)

Power Clean
135x5
185x3 (sloppy, barely got it, def felt a lack of power)

Push Press 135x5x3

32

EDT Session #3

Chins bw+10
Dips bw+25

5, 5, 5, 5, 5, 4, 3, 3, 3, 2, 2, 1
Total: 43 (last=>41)

Ez Bar Curl 87.5lbs (+5)
Cable Tri Press Down 125lbs (changed)

5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 4, 2
Total: 53 (last=>61, lighter curl diff tri exercise)
Notes: Changed to the straight bar and lowered weight a little because of the issue mentioned last time. Fatiguing in tri press down before curls.

Next time:
Add 2.5lbs to chin, keep rest same.
Increase volume on chins to balance out the curls over powering the tri press down. If I can beat both PR zones, I’ll plan on adding another 2.5lb to chin and another 5 to dips.

33

Lower day

Lower days are turning into more of a TBT training day…

Warm up

Deadlift
235x6
280x3
285x3
290x3
295x3
300x3
315x3
(Didn’t finish 8x3 and made the jump to 315 after I had gashed my shin on the last set and it was bleeding… and my back was feeling fatigued)

Front Squat from Clean
135x8
150x8
(Had to stop because my shoulder got a weird rash/cut from catching the clean… no idea??)

OH Squat from Snatch
95x6
95x6
(Trouble with these was keeping the bar locked out above head)

Push Press from Clean
135x5

Strict OH Press
95x10

So I got pretty beat up today. Back and traps sore.

34

Hold your breath on the OHSs and work on pelvic control. I’m with you, any time I train upper or lower by itself, I want to TBT. Run with it.

You might wanna increase the frequency of FS from PC, I’ve really really upped my front squat by essentially using HFT for it. Search my posts and have a look at my workout log if you’re interested in my strategy.

35

Not to mention that the OHS is the best thing that happened for my overhead press or my front squat.

36

EDT Session #4

Chins bw+12.5
Dips bw+25

5, 5, 5, 5, 4, 3, 2, 2, 2, 2, 1, 1, 1
Total: 38 (last=>43 with 2.5lb less on chin)

Ez Bar Curl 87.5lbs (+5)
Cable Tri Press Down 132lbs (couldn’t find any 5lb blocks so I had to just jump 12lbs =/ )

5, 5, 5, 5, 5, 5, 5, 4, 4, 3, 2, 2, 2, 2
Total: 52 (last=>53 at 125lb press down)
Notes: My curl strength is still stronger. At set # 10 where I only got 3, I had to switch back down to 120lbs because I could not get the bar down without jerking it with momentum… kind of goes against the program but I hadn’t planned on moving up weight yet and I will just tell myself that so many sets at 132lbs and a few at 120lbs will equal out to using 125lbs

37

Yes, use same weight for both exercises.

Weight the Dips

Dips are contraindicated for athletes with shoulder pathology, but for all others, it is a very effective exercise for the pectorals, front deltoids, and triceps. Maintain a vertical torso for more shoulder and tricep involvement, and a forward lean to increase pectoral recruitment.

Descend slowly and under complete control, and be careful not to exceed your shoulder’s range of motion. Return back to the top position by contracting your pecs, deltoids, and triceps. Repeat for indicated number of reps.

If needed, extra resistance may be provided through weight plates attached to a belt, or by placing a dumbbell between your calves. so the load approximates your ability on the chins.

Also, it’s a misnomer that you don’t rest between sets in EDT. Typically though, at the beginning of each PR Zone, your rest will be minimal, but then your rest intervals will lengthen as fatigue accumulates. Just do whatever promotes the best performance.

Hope that helps to provide some clarity.

[quote]gabex wrote:
I’m doing EDT again and had a few questions. I was going to post in the original EDT discussion thread, but noticed the last post was in 10/07 and had no gotten a reply to it.

Anyways,

I can dip way more than I can chin.
Dip: bw+65 x 5
Chin bw+55 x 5

and I was going to do these exercises weighted (but light) for EDT.

Should I be using the same weight for both? Last night I just threw on 10lb to a dip belt and did my first session. I got 42 chins, dips (5, 5, 5, 5, 5, 3, 2, 2, 2, 2, 2, 2, 2, 1, 1). This was with no rest between exercises, and 30 secs between each [super]set. Problem is I was fatigued from the chins, not so much the dips.

Second zone calls for lying tri ext. I couldn’t get a bench, so I used cable press downs. I will assume it will be hard to get a bench for the next couple of weeks with the January gym rush. Is this ok? Or a better substitute? My second zone went like this: EZ-bar Curl with 80lbs, Cable Press Down 132lbs (5, 5, 5, 5, 5, 5, 5, 5, 5). I was going to go heavier with the curls, but I was feeling it in my back more than my arms as it was.

For my lower days I plan on alternating:
Heavy squat, Rep Deads
Heavy Deads, Rep squats[/quote]

38

So I have obviously been doing the program wrong, but I am seeing results.

Today was supposed to be another lower day but… yeah.

“The Bear”
(Power Clean->Front Squat->Push Press->Back Squat->Behind neck Push Press)
135x1
140x1
145x1
150x1
155x1
160x1 (failed to lock out the behind the neck push press)

ATG Front Squat
135x10

Power Clean
185x1

Rack Deadlifts (from knee)
315x8
365x6 (straps + belt)
405x4 ( “” )
455x2 ( “” )
495x1 ( “” )

Plate-loaded Front Speed Squat
25x15

Low Cable Speed Pull-Through
204x15

Calf Raises
90x15x2

And threw in some side planks and bridges…

39

EDT Session #5 (second to last)

Chins bw+12.5
Dips bw+25

5, 5, 5, 5, 4, 3, 3, 2, 2, 2, 1, 1
Total: 38 (last=>38)
Notes: I was rushed a little. I got the same reps as last time, but didn’t do it with as many singles. I do believe if I wasn’t competing for the station I could’ve gotten a couple more singles in.

Ez Bar Curl 87.5lbs
Cable Tri Press Down 125lbs

5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 4
Total: 54
Notes: I was able to get that 5lb block for the cable station so I was able to go back to 125 which is where I wanted to be, anyways. That is technically +1 rep from last time (at that weight).

I am sore.

40

Lowerday

“The Bear”
135x1
140x1
145x1
150x1
155x1
160x1 (this is where I failed last time, in the behind the neck press. I thought I would def. get it today, and then I was going to try for 165x1… unfortunately due to shitty bars, forgetting chalk, sweaty hands, etc etc, the bar slipped before I could get into back squat position… and there was really no sense in trying again).

ATG Front Squat
185x2
190x2
195x1
200x1
205x1 (I got stuck in the hole and felt my wrists roll forward)

Sumo Deadlift High Pull
135x6
140x6
150x4
155x2

Calf Raises
90x15x4