EDT advice...
Moderators: Boss Man, cassiegose
EDT advice...
I am reading about this type of training and I feel it is appropriate for current goals... I was wondering if anyone would be willing to give me some parameters for the workout - exercise pairs that are efficient but not overly complex/etc (I'm definitely willing to do some learning if necessary, though)
Session 1:
Back Squats 5x5
pr zone 1- bent over rows
dumbbell military press(standing)
pr zone 2-dumbbell bench press
-dumbbell hammer curls
Session 2:
Barbell Push Press 5x5
pr zone 1-dumbbell front squat
-neutral grip pulldowns
pr zone 2-leg curls
-db tricep extension
Session 3:
Pronated pullups with weight 5x5
pr zone 1-db romanian deadlift
pr zone 2-bench press-chest supported row
Okay, well this is what I was thinking, someone from t-nation was able to articulate it well for me... I'm wondering if it's plausible to work like this, and if so, what loading should be for the strength exercises as well as the EDT exercises. Additionally, I am not sure how the sets would function when in the PR zones... so any clarification would be excellent =o
Back Squats 5x5
pr zone 1- bent over rows
dumbbell military press(standing)
pr zone 2-dumbbell bench press
-dumbbell hammer curls
Session 2:
Barbell Push Press 5x5
pr zone 1-dumbbell front squat
-neutral grip pulldowns
pr zone 2-leg curls
-db tricep extension
Session 3:
Pronated pullups with weight 5x5
pr zone 1-db romanian deadlift
pr zone 2-bench press-chest supported row
Okay, well this is what I was thinking, someone from t-nation was able to articulate it well for me... I'm wondering if it's plausible to work like this, and if so, what loading should be for the strength exercises as well as the EDT exercises. Additionally, I am not sure how the sets would function when in the PR zones... so any clarification would be excellent =o
1 - what are your current goals?
2 - you've got 5 exercises per session, do you really think we need to waste time on leg curls, tri ext and hammer curls? i hope not
3 - just note on basic program design...day 1 you have squats 5 x 5 then a pair of bent rows and stand shoulder presses... bet is you're back and ciore will give out during the pairing well before anything else, ecspecially after heavy squats...aim for non competing pairs (1 exercises that requires grip work with one that doesnt, free standing one with a sup'ported one etc)
4 - you've done 5 x 5 for a while now which is in btw strength and hypertrophy parameters...you'll get hypertrophy from the edt zones so i would think a pure strength focus for your 1st exercise should be the thing to do..in that case search "the rule of 90%" by tony gentilcore...this will get you a lot stronger a lot quyicker
5 - pararmeters are as such:
load - 10rm
sets/reps - as many sets of 5 reps as you can get...decrease the reps if needed not the wt...it dsoesn''t matter if you finihs with sets of 1 the point is how much total work you do (total reps) not the amount of reps performed each set)
progression - once you have reached 20% more reps then your first run through, increase the wt but only then
maybe try this:
day 1 - squats 90%...1 - pull ups / reverse lunge...single arm shoulder press / single arm cable row
day 2 - 1 - stiff legged deadlifts / bench...2 - front squats / chest supported row
day 3 - pp 90%...1 - chin ups / static lunge...2 - incline press / face pull
obviously you'll need play around with a bit to cater for equipment at the gym (keep it close together, maybe use db / bb pairs so you can stay at one bench, 2 cable exercises etc)
2 - you've got 5 exercises per session, do you really think we need to waste time on leg curls, tri ext and hammer curls? i hope not
3 - just note on basic program design...day 1 you have squats 5 x 5 then a pair of bent rows and stand shoulder presses... bet is you're back and ciore will give out during the pairing well before anything else, ecspecially after heavy squats...aim for non competing pairs (1 exercises that requires grip work with one that doesnt, free standing one with a sup'ported one etc)
4 - you've done 5 x 5 for a while now which is in btw strength and hypertrophy parameters...you'll get hypertrophy from the edt zones so i would think a pure strength focus for your 1st exercise should be the thing to do..in that case search "the rule of 90%" by tony gentilcore...this will get you a lot stronger a lot quyicker
5 - pararmeters are as such:
load - 10rm
sets/reps - as many sets of 5 reps as you can get...decrease the reps if needed not the wt...it dsoesn''t matter if you finihs with sets of 1 the point is how much total work you do (total reps) not the amount of reps performed each set)
progression - once you have reached 20% more reps then your first run through, increase the wt but only then
maybe try this:
day 1 - squats 90%...1 - pull ups / reverse lunge...single arm shoulder press / single arm cable row
day 2 - 1 - stiff legged deadlifts / bench...2 - front squats / chest supported row
day 3 - pp 90%...1 - chin ups / static lunge...2 - incline press / face pull
obviously you'll need play around with a bit to cater for equipment at the gym (keep it close together, maybe use db / bb pairs so you can stay at one bench, 2 cable exercises etc)
I had the same reservations about the leg curls and tricep extensions, but I just did a trial run with...swanso5 wrote:1 - what are your current goals?
2 - you've got 5 exercises per session, do you really think we need to waste time on leg curls, tri ext and hammer curls? i hope not
3 - just note on basic program design...day 1 you have squats 5 x 5 then a pair of bent rows and stand shoulder presses... bet is you're back and ciore will give out during the pairing well before anything else, ecspecially after heavy squats...aim for non competing pairs (1 exercises that requires grip work with one that doesnt, free standing one with a sup'ported one etc)
4 - you've done 5 x 5 for a while now which is in btw strength and hypertrophy parameters...you'll get hypertrophy from the edt zones so i would think a pure strength focus for your 1st exercise should be the thing to do..in that case search "the rule of 90%" by tony gentilcore...this will get you a lot stronger a lot quyicker
5 - pararmeters are as such:
load - 10rm
sets/reps - as many sets of 5 reps as you can get...decrease the reps if needed not the wt...it dsoesn''t matter if you finihs with sets of 1 the point is how much total work you do (total reps) not the amount of reps performed each set)
progression - once you have reached 20% more reps then your first run through, increase the wt but only then
maybe try this:
day 1 - squats 90%...1 - pull ups / reverse lunge...single arm shoulder press / single arm cable row
day 2 - 1 - stiff legged deadlifts / bench...2 - front squats / chest supported row
day 3 - pp 90%...1 - chin ups / static lunge...2 - incline press / face pull
obviously you'll need play around with a bit to cater for equipment at the gym (keep it close together, maybe use db / bb pairs so you can stay at one bench, 2 cable exercises etc)
5x5 pullups
BB DL as 1 pr zone @ 135 for 15 minutes
second zone of 15 minutes was DB bench 70 / BB bent row 135
I got 9 sets of 5 for each of the exercises in their respective PR zones.
I am so sore today - so I had just figured that the exercises were just meant to be less demanding than heavy compound lifts for 30mins after the first 5x5 exercise... But I feel the same way, that it would be kind of a waste! Anyhow, I'll give it a run and see how it works out over the next few weeks.
As for goals, always strength but also seeking fat loss now, which is primary impetus for selecting this program... Hypertrophy is not really a priority, though.
One additional question on the single arm shoulder press... Not sure what the exercise is called, nor if it is an acceptable replacement for this lift, but you basically take a bar, place one end of the bar into a room corner and the other end is loaded with weights, you press it over your head with a single arm... Not sure what it's called, but I've seen some guys doing it!
Also, after reading about the program, Staley suggests you'll be working through a lot of DOMS.. which.. today is supposed to be a workout day... but normally if I had this amount of soreness I wouldn't be lifting.. Do I just go ahead and push through it.. or... !
Also, after reading about the program, Staley suggests you'll be working through a lot of DOMS.. which.. today is supposed to be a workout day... but normally if I had this amount of soreness I wouldn't be lifting.. Do I just go ahead and push through it.. or... !