A co-worker and myslef tried Staley's EDT template earlier this week. we are both cyclists and in better than average shape all around. we did 2 pr zones, one using a supersetted split-squat and the other with RDL's and abwork.
we probably went a bit conservative with the weight as we wre able to hit 5 reps everyset for the 15 minute limit. in the end we had 75 total reps for the split squats (per leg) and 60 for thr RDL's.
At no time did we hit muscular failure during our sets and although not completely worked, our legs definetly knew we were in the gym earlier.
That was monday morning and here i sit Friday STILL sore.
Tues, wed and thursday were almost unbearable sorenes wise and their NO way either of us felt we could hit the gym again this week for leg work.
My question then is about the EDT program and if this extended DOMS unique to its high rep design. Would i have been this sore if we would have used a more appropite load where, although heavier, kept our total rep range lower?
Did we push it as begginner lifters?
My diet has been good this week with steady amounts of fat, protein, carbs on the side and lots of water to boot.