First EDT Session

Training Beginners
1

4-15-2008 - 6:01PM - 6:51PM

15 Minute Blocks

A Exercise - Weight (LB) - Reps
Back Squat 205 - 50
Bench Press 205 - 40

5 Minute Rest

B
Romanian Deadlift 205 - 40
T-Bar Row - 90 - 40

5 Minute Rest

C
Incline DB Press - 50 - 40
Bent Over DB Rows - 50 - 40

Hey guys.
Age: 23 ; Weight: 220(100kg) ; Height: 5’9.5" (173.75cm)

Excercise - Wieght - Max Reps - Time (s)
Squat 385 - 3 - 12

Deadlift 405 - 2 - 9

Bench 285 - 1 - 4

Push Press 185 - 3 - 15

Dip BW(220) + 100 - 3 - 15

Chinup BW + 70 - 1 - 4

Bent Over BB Row 225 - 2 -9

Handstand Push-up BW - 10 - 20

NEW to EDT. LOVE IT! IM ADDICTED ALREADY!

Super blood pump all over my body. Yeah…

Later

2

EDT is hardcore. It whupped my fat ass into shape in no time.

3

For SERIOUS lifters ONLY!

Proceed with CAUTION

4

and bring a bucket by the third week of progression lol

5

The one thing that pissed me off the most with EDT was it’s almost impossible to break your PR when some other idiot is hogging your rack.

6

You should have the same number of reps for each exercise in the PR zone.

7

Next week im shooting for a 10% increase.

8

Woke up this morning feeling my pecs, shoulders, back and traps really full. Awesome! Cant wait till Saturday.

Later

9

Watch out for those push/pull PR zones, especially the incline db and row. I had done those movements individually for years with no problems. After a few weeks of EDT trying to beat PR’s my one shoulder was tweaked pretty hard, still is. Staying in control and not getting sloppy is paramount in this program IMO. Staley mentions it as well somewhere…

10

Three Rules I Follow:
Form (technique), Range of Motion and Speed.

If any of them are broken at any point in the set, it is terminated. I keep each set to a maximum of 15 seconds. This restricts me to a max of 7 reps if each phase of the rep is done in one second. The load determines how fast each phase will be performed. In my journey this past year I do well on 3-5-7 loading. If I can perform 3 reps in 15 seconds I classify it HEAVY, 5 reps is MEDIUM and 7 reps is LIGHT.

I keep the speed very fast at positive and controlled on the negative. Force production is the name of the game. We use TypeII motor units when force is kept high.

11

Second EDT Session
4/17/2008 - 5:25 - 6:02PM

A - Excercise Weight Reps
Barbell Curl - 75 - 55
Lying Bench Barbell Tricep Extension - 75 - 55

5 minute REST

B
Shrugs - 60 Dumbell - 75
Single calf raise - 45 - 22
" " - 60 - 8
" " - BodyWeight - 8

Goals:
18" Neck , Arms & Calves @ 5% BodyFat
33" Waist

505 Deadlift & Squat
405 Bench
255 Behind-the-neck Press
355 Push Press
125+BW Chinup & Dip
175 BB Curl

By 2010! Wait for it… its coming… Hulk Jr.

12

Thursday, May 01, 2008

10 min Pairs with 5 min Rest

Reps Weight
A
Deadlift 13 315
Bench 21 225

B
Squat 15 315
Row 15 225
C
Pull-up 23 225
OHP 23 115

D
Dip 35 225
Up Row 19 95

13

Monday, May 05, 2008

10 min Pairs with 5 min Rest

Reps Weight
A
Sumo Deadlift 28 275
CloseGBench 28 185

B
WideSquat 22 275
DB Row 12 70
12 60

C
Chin-up 25 225
DB OHP 28 50

D
RackDip 66 225
DB Up Row 28 45

14

GOALS!
20% Improvement
Thursday, May 08, 2008

Reps Weight
Deadlift 15.6 315
Bench 25.2 225

Squat 18 315
Row 18 225

Pull-up 27.6 225
OHP 27.6 115

Dip 42 225
Up Row 22.8 95

Monday, May 12, 2008

Reps Weight

Sumo Deadlift 33.6 275
CloseGBench 33.6 185

WideSquat 26.4 275
DB Row 14.4 70
14.4 60

Chin-up 30 225
DB OHP 33.6 50

RackDip 79.2 225
DB Up Row 33.6 45

15

TODAY! Thursday, May 08, 2008

START 1:05PM

10 min Pairs with 5 Min of Rest

        (Reps)	   Weight

A1 - Deadlift 18) 315
A2 - Bench 23) 225

5 min Rest

B
Squat 17) 315
Row 17) 225

C
Pull-up 26) 225
OHP 31) 115

D
Dip 45) 225
Up Row 26) 95

END 2PM

16

Monday, May 12, 2008

Reps) -Weight
A - 10 min
Sumo Deadlift 28) -275
CloseGBench 34) -185

Rest 5 Min

B
WideSquat 24) -275
DB Row 16) -70
12) -60

C
Chin-up 30) -226
DB OHP 35) -50

D
RackDip 80) -226
DB Up Row 30) -45