Final Week of EDT Training

Week 4Screen Shot 2013-01-19 at 1.18.48 AM

Day One

10 min skipping rope intervals

A. Back Squat  14 sets      2 reps   Time : 10min  190kg (start wt 160kg x 8 sets) up 2760kg

B. Bench Press 12 sets     2 reps   Time : 10min 140kg (start wt 122kg x 8 sets) up 1408kg

C. Chins            14 sets    2 reps    Time : 10min BW (start BW x 9 sets)

D. 10min of auxiliaries.

Day Two

10 min skipping rope intervals

A. Back Squat  25 sets    2 reps   Time : 15min  125kg (start wt 110kg x 17 sets) up 2510kg

B. Bench Press 16 sets   2 reps   Time : 15min 120kg (start wt 100kg x 12 sets) up 1440kg

C. Pulldowns    6reps x 30sec rest for :15min

D. 10min of auxiliaries.

Day Three

10 min skipping rope intervals

A. Back Squat  36 sets      2 reps   Time : 20min  100kg (start wt 90kg x 20 sets) up 5400kg

B. Dips 20 sets     2 reps   Time : 20min BW (start wt BW x 15 sets)

C1. Scott Curl     15 sets    4 reps    Time : 20min

C2. Rope French Press 15set 6reps Time : 20min

D. 10min of auxiliaries.

In four weeks I increased my total training weight on just the squat and bench 13,518kg.

And for the most part I feel pretty good about the whole training cycle.

 



Categories: Written Word

5 replies

  1. Always appreciate your knowledge and work Mr. Woodske

  2. Hey Derek love your stuff .

    Did you do anything any other days of the week or just this 3 times per week for a month?

  3. Hey Derek,
    I am half way through week one of the program you put up. I see here that this is week 4 of the block. Any place where I can get week 2 and 3. Also, how often would you employ this type of protocol.
    Cheers Danny.

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