Need Advice for Westside/EDT Template

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hi alls,
This is my prog template
I tried mixte Westside and EDT
Thans for any advices ! :slight_smile:

Monday ME Upper Body
A1 BB Bench Press 10 3 60 secondes rest
A2 Chin-ups 10 3

B1 lying DB extensions 4 5-10 60 secondes rest
B2 Hammer curls 4 10
C1 Delt flyes 4 10-12 60 secondes rest
C2 DB shrugs 4 8-15

Tuesday DE Lower Body
A DB/BB jumps 8 3
B Bulg split squat 3 10

B1 Romanian deadlift 20 minutes
B2 Sit-ups
C1 Calf Raises 20 minutes
C2 Russian Twists

Thursday Speed Upper Body
A1 Incline DB bench 10 3 60 secondes rest
A2 Pullups 10 3
B1 lying DB extensions 4 5-10 60 secondes rest
B2 Hammer curls 4 10
C1 Delt flyes 4 10-12 60 secondes rest
C2 DB shrugs 4 8-15

Friday ME Lower Body
A. Box squat 10 3
A2 deadlift 10 3
B Step-up 3 6-12
C hyperextensions 3 8-12
D. Ground-based, high-rep abdominal circuit �??

2

terrible…absolutely terrible

a disgrace to westside to say the least

3

my advice would be to drop the whole concept

4

Ok, thanks for your response
What is my error ?

5

You could combine Westside and EDT if you use the Westside template for the main lift and EDT for assistance work

Monday- ME- Squat Deadlift
work up to a max lift- have 3-5 different lifts that you do and rotate through them
box squats, rack pulls, goodmornings

assistance
RDL
Bent over rows
Glute ham raises
back ext

Tuesday- DE - Bench Press
Bench Press- 8-10 sets of 3
lock out work- board press or rack press heavy not max

Assistnce
DB bench press
tricep ext
face pulls

Thursday- DE Squat
Box Squat- 8-12 sets of 2
Speed deadlift- 6-8 x1

Assistance
single leg squat
Goodmornings
Pullups

Friday- ME- bench press
work up to max- floor press thick bar bench
or board presses

assistance
DB press
skull crushers
dips
face pulls
seated DB cleans

6

I should have added this- for the EDT set up 2-3 of the assistance exercises and perform them in a timed circuit and try to beat your total reps in a certain time- 6-8 minutes

7

Use defranco’s wsb4sb. It’s easy to understand and it works for putting on strength and size. You don’t have to be an athlete for it to work.
Here’s the link, http://www.defrancostraining.com/articles/articles.htm

8

Ok thanks so mutch guys
Sorry for my English

9

This my modified template
Monday ME
A1 BB Bench Press 10 3
B. Inc BB bench press 2 max
C1 T-bar rows 4 8-12
C2 Delt flyes 4 8-12
D. DB shrugs 3 8-15
E. Hammer curls 4 10

Tuesday DE
A DB/BB jumps 8 3
B Bulg split squat 3 10

B1 Romanian deadlift 3 12
B2 Sit-ups
C1 Calf Raises 3 12
C2 Russian Twists
30 minutes bycicle to go home :slight_smile:

Thursday Repetition Upper Body
A Incline DB bench 4 15(max)
B1 Chin-ups 4 12
B2 Rear delt flyes 4 12
C DB military press 4 8-12
D1 Barbell curls 3 8-10
D2 DB tri ext 3 10-15
E Captains of Crush gripper 3 max

Friday ME Lower Body
A. Box squat 10 3-5
B Step-up 3 6-12
C Romanian deadlifts 3 8-12
D. Ground-based, high-rep abdominal circuit �??

So I do boxing(englush) 2 days by week :
Wednesday
Saturday

What is your advice ?

10

Looking alot better. Looks like you went with the DeFranco’s Westside template. Just remember to switch up your max effort lifts every 3-4 weeks. So you would do Box Squats for four weeks and then switch over to deadlifts for another couple of weeks. This will help also help your gains. Good luck!

11

Ok,
Thanks heavylifter36

12

Why would you want to do EDT and West side?

Why don’t you cycle your training?
8 weeks westside, 8 weeks EDT.

You’d make better gains with that, strength and size is not mutually exclusive but its better to focus on one attribute first.

13

I actually think that following a ME and DE protocol for the core lifts and then using EDT for assistance wouldn’t be a bad concept at all, especially with the high volume of lat and rowing work usually recommended in Westside.

14

You have to take into consideration recovery and CNS fatigue.

More so with CNS fatigue, because when that goes down, everything follows with it.

I did try 4 day lifts, EDT + body split.
week 3 i was burnt out.

Took about 1 week and half just to recover.
And my peaks for both were very much average…

I believe we always tend to forget, we’re mere mortals and miss the point that we need to recover.

15

[quote]weib wrote:
You have to take into consideration recovery and CNS fatigue.

More so with CNS fatigue, because when that goes down, everything follows with it.

I did try 4 day lifts, EDT + body split.
week 3 i was burnt out.

Took about 1 week and half just to recover.
And my peaks for both were very much average…

I believe we always tend to forget, we’re mere mortals and miss the point that we need to recover.
[/quote]

Good post. I was going to say the same thing about the pure volume of the workout when trying to combine a Westside-type split with EDT. For some, it will work. For others, it will cause burnout after a few weeks.

Even the OP’s revised template is a bit high on volume (for me). I can’t peform the ME, RE or DE (lower body) exercises and then perform 4 sets of all the accessory and supplemental movements. It’s just too much for me. I can use 2-3 sets and be fine.

16

I don’t think it sounds that bad. I even think it would be neat to try including the max effort lift in the rotation. I do all my workouts in a rotating fashion.

It would be a little bit like CT’s Beat Building program, where you do as many singles as you can in 30 minutes, or whatever the protocol was.