My training has gotten stale lately so I'm trying something I haven't done before. I'll be doing a 4 day upper/lower split. Each day will start with either a max effort or dynamic effort lift and then will be followed by 2 EDT pr zones of 15 minutes each. I'll still be focusing on not killing my back but the intensity will be increasing a bit. This will be a 16 week cycle switching stuff up as needed to stay fresh and maybe cutting the last 4 weeks depending on if I get fat in this process. Current Stats:
Squat: 315-5 haven't maxed out since pre-back injury
Bench: 255
Sumo Deadlift:365 not a true 1rm but a good starting point
Bodyweight: 188.5 as of today Goals:
Squat:405 or 365-5
Bench:300+
Sumo DL: 500
Bodyweight: 205 with either same or lower bodyfat.
That was all for today, The front squat weight was good, but I need to add alot to the gms. For the deadlifts I'm trying to stay between 70-80% and I may go lighter next week say peak at 315 or 295.
DE Bench Against doubled minis
8*3 at 115 PR Zone A:15 minutes A:1 Close Grip Bench
155-5,5,5,5,5,5,5,5,5,5,5 total=55 A:2 Chest supported row
3 plates-5,5,5,5,5,5,5,5,5,4,5 total=54 PR Zone B: 15 minutes B:1 Seated DB shoulder Press
50e-5,5,5,5,5,5,5,5,5 total=45 B:2 Neutral grip pulldown
160-5,5,5,5,5,5,5,5,5 total=45
I'm going to add weight on all these, didn't like the row pairing so thats switching to barbell rows. I've been eating like theres no budget so I hope to make some good gains.
Box Squat against light Bands
5*2 @ 175
225-2
245-2
265-2
285-2 PR Zone:15 minutes A:1 45 degree hip extension
125-55 total A:2 Pulldown abs.
stack-55 total
box squat form was nice so I worked up to a heavy 285 with the bands, I did all the sets wearing a belt too work on the feel of it. Did some planks to start and finish the day.
C:1 (straight sets) Walking one handed DB Lunges
65-12
65-12
Back was feeling fatigued so I ditched the heavier sumo DLs for the RDLs, front squat felt good and I'm going to add more weight to the Gms if my back feels good between now and next wednesday.
Box Squats with Light bands
5*2 at 185
205-2
235-2
255-2
275-2
295-2
315-2 A:1 Walking DB lunges
55-50'
55-50'
55-50' B:1 Pulldown abs
4*10 C:1 GHR on swiss ball
bw-5
bw-7
bw-8
I tested my set up with the lights bands I found that I've been getting about 30#s at the bottom and 90# at the top, so I'm planning on changing the set up so I'll be getting about 50-60# at the bottom and 120 at the top. I didn't feel up for EDT on this day and I think I'm going to keep it like this for now. The GHR on swiss ball I got from elitefts and it's definately harder than the real thing.
This is the first time I've bench that wide in well over a year so I need to make some form adjustments, but I'll take 235-3, also I find it kinda of weird that I row more in one hand than I shoulder press with a barbell.
Even with the extended warm up I should've gotten the 405, I don't plan on having many actual max effort days but I wanted to see where I am. I feel as if the EDT on lower body days may not be the best for strength. The lower body plan for this day will be a lot of reps for the sumo deadlift and then some gm's, 20 rep squats and abs. I think the reps will be 70-80% and just working on form, because I've just tried to muscle them up as opposed to getting my technique down.
Competition Grip Bench
135-6
155-5
185-3
205-1
225-1
245-1
265-1 PR
275-miss PR zone A: 15 minutes A:1 DB row
110- total=35 A:2 DB Bench
90- total=34 PR zone B:15 minutes B:1 Standing BB shoulder press
115- total=38 B:2 Pull up
bw- total=40
I'm pleased with the pr on the bench though I think I should've gone straight to 275, because 265 went up fairly quick. I missed at about 2 board height, so next week I'll be making a set of 2 and 3 boards for board pressing.
My left hip and IT band have been tight and sore lately, so since I work in a physical therapy office I put some heat on it today and did alot of stretching and foam rolling. If it still hurts tomarrow I may have to make some changes to the plan or just pull in my sumo stance a little which I was planning on trying anyways.
I think I was using too wide of a stance on the sumo DL, I've done alot of reading/watching vids and found that pulling in my stance a couple inches feels better, but the true test will be in another couple weeks when I scheduled to pull heavy again.
EDT for everything
Linear Mode
