Once I get settled into school in August, its time to try and pack on a little size. I was thinking of using an EDT-style routine, but with an upper-lower split.
Day 1-Upper
PR Zone 1-(20 min)
A1 BB Bench
A2 Bent Row (pronated grip)
PR Zone 2-(20 min)
B1 DB mil press
B2 Chins
Day 2-Lower
PR Zone 1-(20 min)
A Front Squat
PR Zone 2-(20 min)
B Deadlift
Day 3-Off
Day 4-Upper
PR Zone 1-(20 min)
A1 Dec DB bench
A2 Bent Row (supinated grip)
PR Zone 2-(20 min)
B1 BB mil press
B2 Snatch grip high pulls
Day 5-Lower
PR Zone 1-(20 min)
A Full back squat
PR Zone 2-(20 min)
B RDL
Day 6-Off
I’m planning on sticking with 2 on, one off, but might throw an extra off day in there if need be. My main concern was that the volume might be a little high. I’ve tried alternating leg exercises in the past, but never had much success. I feel it will be more effective to just stick to one exercise fror the given time period. Overall I feel the exercise selection is pretty sound. Some of you might be curious about the high pulls, but I really need work on my shoulders/traps/upper back. I was also considering replacing the DB mil press with dips. I’m curious to hear from others out there who have tried EDT training and how it worked for you. Any comments/suggestions to improve the routine welcome. Thanks.
I think you will find this to be way too much volume and intensity. Your lower days are way too intense. Neurally demanding exercises like squats and deads should be paired with less demanding exercises such as leg curls or extensions or maybe even something like lateral raises.
Search the site for a few of Coach Staleys EDT plans.
For the lower body days, you might want to stick with submaximal doubles or singles. If you try to do front squats and deadlifts EDT style with high reps…expect to need a wheelchair.
[quote]Mike Sullivan wrote:
I think you will find this to be way too much volume and intensity. Your lower days are way too intense. Neurally demanding exercises like squats and deads should be paired with less demanding exercises such as leg curls or extensions or maybe even something like lateral raises.
Search the site for a few of Coach Staleys EDT plans.
But in the plan above the two lower body exercises aren’t “paired” with an antagonistic exercise. It’s simply one exercises per PR zone. I think focusing on one lift like this would help combat some of the effects of fatigue.
out of curiosity, how does the PR zone work? Do you simply have that amount of time to work towards a max in that exercise. I’m imagining it somewhat like a max effort day in a westside program.
[quote]njworkoutguy wrote:
out of curiosity, how does the PR zone work? Do you simply have that amount of time to work towards a max in that exercise. I’m imagining it somewhat like a max effort day in a westside program. [/quote]
Defintely not like a Westside max effort. Basically, a PR zone is simply a specified length of time where you attempt to get as many reps as possible with a given weight. Then, next workout, you attempt to get more reps in that same block of time.