Experiments with EDT

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sombo05

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So I thought I'd give EDT, Escalating Density Training, a try. Now, I'm no noob when it comes to squatting (in fact I just set a new 10 rep PR in the squat last month), but Mondays workout kicked my @ss. Talk about DOMS--I can barely walk up the stairs.

Anyway, I modified the workout some from Dan John's article on T-Nation. That is, for squats I cut it down to 10 minutes with no antagonist exercise. Last weeks pairings were: Power Cleans and Bench one day, Deads and Pull-Ups another.

Mon./Squat/75%
7, 5, 5, 5, 5, 5 reps
 
So it's basically a 5x5 with a 7er at the beginning?
 
mind if i ask what your numbers are now? squat, bench, deadlift, clean, whatever other important exercises you're doing. and your training age? year/months spent consistently training.

i'm not calling you out, just curious what the results are given who you are and what you started with. a baseline. this type of training is new around here, and i think it's good for the forum for new approaches to be looked at beyond the 5*5 and Pull-Push-Squat routine.
 
Iv been wanting to try EDT, but I only have 1 hr to lift in between classes. How long does it usually take you?
 
oyaji poi said:
mind if i ask what your numbers are now? squat, bench, deadlift, clean, whatever other important exercises you're doing. and your training age? year/months spent consistently training.

i'm not calling you out, just curious what the results are given who you are and what you started with. a baseline. this type of training is new around here, and i think it's good for the forum for new approaches to be looked at beyond the 5*5 and Pull-Push-Squat routine.
Click to expand...

Sure, why not?
Age 32, bodyweight 91kg on Monday, training consistently for 14 years (first few years spent like a bodybuilder, last 8 spent as Oly lifter.), nationally competitive as both O lifter and Highland games athlete.

PR lifts
Squat 210kg as of two month ago (O style not PL)
Bench ??? when training for HG it was around 140kg
Deadlift 227kg stopped there just to see if I could, conventional with O-lift shoes
Snatch 120kg
C&J 160kg

Routine....hmmmm...definitely not Pull-Push-Squat. Can't really give you a routine since it changes every week. The exercises per day and the order in which I do them per week constantly vary; but, let me give you an example from a while back as I peaked for a comp.

Written as: lift percentage/reps X sets
Sunday
C&J 60/3 70/3 80/2 85/1 90/1 X 3sets
C Pull 100/5 X 4 sets
RDL 110/5 X 4 sets
Abs 14 X 5 sets

Tues
Snatch 60/3 70/3 80/3 85/1 90/1 X 3
Power Jerk 50/3 60/3 70/2 75/1 80/1 X 3
FSQ 60/10 70/8 80/5 X 4
S Pulls 100/5 X 4
Abs 14 X 5

Thurs
Power C 50/3 60/3 70/2 75/1 80/1 X 3
SQ 60/5 70/5 80/2 X 4
C Pulls 100/5 X 4
SOHP 5 X 4 sets
Abs

Sat
Snatch 60/3 70/3 80/2 85/1 90/1 X 3
Power J 60/3 70/3 80/2 85/1 X 3
SQ 60/10 70/8 80/5 X 4
S Pulls 100/5 X 4
Abs


Klotz--no it's not 5 X 5 with a 7 at the start. Next week I'll come in and do the exact same weight in the exact same time frame but try to get more than 32 total reps.

Now, why did I do this? To attempt to enhance my power endurance to improve my performance in judo. This kind of goes beyond this post but, what are we doing here? I think it would be better if we moved en masse over to St Wilhelms forum. So many of us (myself included) train S&P for S&Ps sake and not S&P as it relates to better performance in martial arts. The two are related but...the technique and time requirements needed for a 2x bodyweight squat are probably more than a truly competitive grappler can spend. Anyway, I'll be around if you have more questions.
 
that's quite the resume. thanks for taking the time to post all that. if you keep a log, or just update either here or at St.Wilhelms sometime on your experience with the EDT, it'd be really interesting to see how things went for you. It's especially relevent since fatty has been encouraging people to start competing in strength events.
 
Keep us poted on the progress..

Another secret Ive learned is fast twitch guys on EDT have a hard time if they do 5 reps or higher, so if you're a fast twitch guy, lower your rest intervals but keep reps lower and bump up the sets.
 
interestingly enough, Charles Stanley posted an article today on EDT at t-nation.

So sombo, will you do 35 reps in total this week, then gradually increase the number of reps or the weight each week? CS suggested between 50-60 reps in a 15min interval. If you're doing 30% less time, 40 reps would be a goal, something like that?
 
I just started an EDT program this week. I'm not using Olympic lifts because I don't know how to perform them. In the 15 minute interval I average around 50-60 reps. I had to modify the programs to suit my available equipment. So far I superset deadlifts with machine presses in one session, and squats and military presses in another. Staley said to just start with a single session three times a week when beginning the program.

Sombo, I'd like to get some feedback too on EDT if anyone has some comments on this subject hopefully we can get it going.

TTT
 
oyaji poi said:
interestingly enough, Charles Stanley posted an article today on EDT at t-nation.

So sombo, will you do 35 reps in total this week, then gradually increase the number of reps or the weight each week? CS suggested between 50-60 reps in a 15min interval. If you're doing 30% less time, 40 reps would be a goal, something like that?
Click to expand...

Hadn't really thought about it. Was just going to try it for a month and see where I could take it. 40 reps certainly seems do-able though. Or, at the least, a goal to hit.

As I alluded to earlier, I'm struggling with a two-headed beast. Do I continue to train for Oly competitions and just play with judo? Or do I train for judo? Power for one rep or power for 3 minutes? Alternate the competitions?

Weightlifting for me is a known quantity. Judo, on the other hand, is combat against a sentient opponent. I have been blessed with very few injuries in weightlifting. In my first year of judo, however, I strained some intercostals, broke my nose, dislocated my shoulder, and dislocated the tip of my pinky. Anyway...

To your 5X5 statement. I agree that 5X5 has a place in a weight program. For me it's one week in a 12 week cycle leading up to a competiton. I'm certainly not current in my review of Lit. but, last I checked the week in week out repetiton of 5X5 was shown to be inferior to the periodized program. Not trying to cause waves just telling you where I'm coming from.
 
can't cause waves with me on that! i think a lot of people here go for the 5*5 without knowing why or how. it's more than just a set/rep scheme. i have an interesting article on how to go through the different phases of lifting for a beginner/intermediate. i should post it sometime.
 
Update
Mon 3/12/07

Squat/75%
6,6,6,6,5,7 reps (36 total) in ten minutes. Fook mi! I thought today would kill me. My legs were screaming by the tenth minute--almost failed with the last rep. Took a good 20 minutes before my quads quit burning/shaking.

4 reps more than last week. 40 reps seems nigh impossible at this point; maybe with 65% but....who knows.

However, changed the workout some today. Did Hang Clean/Front Squat/Push Press--3 per minute for 10 minutes, with 60%, prior to the squats (approximately 5 minute break between exercises). Might have contributed to the fatigue.
 
Last update: Wed. 3/12/07

squat/75%/10minutes
8,7,7,6,6,6 reps (40 total) Woo, go me!

Did jerks from the rack first. No time limit, worked up to 70% for triples, then approx. 8 minute break. Noticeably fresher than last week. Also helped that I had a goal (40 reps) and pre-planned my sets before starting.

First 3 sets of squats felt fine. Last 3 sucked! Ended up getting only 40seconds rest between 5th and 6th sets.

I would rate this style workout as VERY HARD and NOT for the beginner. You're essentially working to a rep max each week. Also, without a training partner, which I don't currently have, you must have incredible mental discipline (not bragging on myself just letting you know). Although I'm sure I'm physically drained it was the mental dread of knowing I had to do it that killed me. IMHO, three weeks of loading like this (followed by an unload week) is plenty.
 
oyaji poi said:
i have an interesting article on how to go through the different phases of lifting for a beginner/intermediate. i should post it sometime.
Click to expand...

Yes, you should.
 
Found this at t-nation:

Kind of similar to the cluster set you described, Charles Staley gave an EDT style powerlifting example a while ago.

For your first EDT PR zone, do just a deadlift. Give yourself 10 minutes and try for 10 singles (if you hit 10, then the next time up the weight).

You basically end up doing 7-10 singles of 90-95% of your 1RM in 10 minutes. Try it!
 
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