T Nation

My EDT - Critiques Needed!!

Alright just so everyone knows where I am coming from. I based this program on Staley’s “Lose the Fat, Keep the Strength” article and on Phil’s EDT program from a while back. Over the past couple of months I have been doing Westside type programs and DeFranco’s WS4SB. At this point, I want to lose some bodyfat yet want to keep with the powerlifting stuff.

So hence this program. I have four workouts - 2 Upper and 2 Lower. I plan on doing this for 4 weeks then backing off. I have thought about rotating the 4 core lifts after 2 weeks, but I figured I would start and then see how I feel after 2 weeks before I make this decision. Any suggestions would be greatly appreciated!! I will rotate them as follows:

WK1
Mon. - U1
Wed. - L1
Fri. - U2

WK2
Mon. - L2
Wed. - U1
Fri. - L1

Repeat this pattern for 4 weeks

The Workouts

Upper 1

Core Lift: Bench - 15min
Circuit:
PR Zone 1 - 15min.
A1) Standing Military Press
A2) Wide Grip LPD

PR Zone 2 - 15min
B1) Dips
B2) Lateral Flyes

PR Zone 3 - 15min
C1) Fat Bar Curls
C2) DB Tri Ext

Upper 2

Core: BB Row - 15min
Circuit:
PR Zone 1 - 15min
A1) Floor Press
A2) Straight Arm LPD

PR Zone 2 - 15min
B1) Rear Delt Flyes
B2) Incline DB Bench

PR Zone 3 - 15min
C1) Hammer Curls
C2) Fat Bar Skull Crushers

Lower 1

Core: Squat - 15min
Circuit:
PR Zone 1 - 15min
A1) Lunge-Left
A2) Lunge-Right

PR Zone 2 - 15min
B1) Good Mornings
B2) Weighted Situps

PR Zone 3 - 15min
C1) Pull Thrus
C2) Cable Side Bends

Lower 2

Core: Deadlift - 15min
Circuit:
PR Zone 1 - 15min
A1) Step up-Left
A2) Step up-Right

PR Zone 2 - 15min
B1) GHR
B2) AB Pulldowns

PR Zone 3 - 15min
C1) Rev. Hyper
C2) Russian Twist

looks solid looks demanding as hell. What are you doing on the core lifts??

Only other thing Id prob make a switch to the Upper days and have one all in the vertical plne (up and down) like your OH pressing and dips, chins, etc in same day, then horizontal work in one day, BO rows, bench, floor press etc

Hav a blast 4 weeks will be killer if done with intensity

Phill

[quote]Phill wrote:
looks solid looks demanding as hell. What are you doing on the core lifts??

Only other thing Id prob make a switch to the Upper days and have one all in the vertical plne (up and down) like your OH pressing and dips, chins, etc in same day, then horizontal work in one day, BO rows, bench, floor press etc

Hav a blast 4 weeks will be killer if done with intensity

Phill[/quote]

With the core lifts I am starting w/ 4-6 sets of 2-3 reps until I reach 80-90% of my 1RM. Then starting the timer at 15 minutes I will attempt to do 10 reps.

If I do 12 or more then I increase it next time by 5%. I thought about trying to break the Upper days into Horz and Vertical push and pull. That may be my next change. I am about to get this started in a few minutes. I’ll let you know how it goes.