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Haven't been on for a few days....but no worries I've been on it.

04/02/12
Feast Day 7

Workout #1
Excluding Warm-ups

BB Bench Press 170x8
(supersetted with)
DB Pullovers 45x8

Deadlift 285x8
(I didn't know what move I could superset with, so just deadlifts

EDT#1 (15 minute cycles)
Isolateral Wide Press Machine 180x5,5,5,5,5,5
Bent-Over Row 165x5,5,5,5,5,5

Forearm work

My second EDT set was saved for the next day. With what I described above, I was just over an hour at the gym, and didn't want to be there any longer.

The next day 04/03/12

EDT#2
Leg Press 290x8,8,8,8,8
Leg Curl 110x8,8,8,8,5

Calve Work
Neck Work

04/06/12
Feast Workout #2
BP Day 11

Excluding Warm-ups

Bench Press 185x4
Dumbbell Pullovers 45x8

Deadlifts 325x4

Neck Work
Forearm work

EDTs will be done tomorrow.

hmmm.... do u know your max for bb deadlift? So what i see so far is deadlift pretty heavy on workout1 with bent over rows, then DL pretty heavy again for workout 2 with 3 day rest?? Muscles recover fast but its the CNS you gotta watchout for.

It's very helpful to know your % on all your major lifts so you allow recovery.

For me, I actually omitted some of the deadlifts in 3.0, not only because of my injury, but because i learned from my injury to pay attention and not follow EVERYTHING BY THE BOOK. I got injured because I was following a program blow by blow that basically forces me to do squats, dl, and bent ovr rows in the same workout 3 days a week! Looking back is very funny I didn't pick up on that.

anyways, I prefer to only deadlift once a week, no more than 3 reps for any set and never part of an edt block, same for squats.
I prefer perform accessory work such as high rep good mornings with just the bar (better to put into an EDT block than a DL IMHO), hyperextensions weighted and BW only, neck work (check out spud inc neck trainer!), forearm (check out ironmind captain of crush), glute/ham raise, single leg deadlift, and also allow me to extol the virtues of the spud oblique and long ab straps. If you ain't got those straps bro, you're missing out!!!!

So far looks cool though!

Thank you for commenting. My max DL is 385lbs. I don't know the percentages, I'm just assuming that with each workout, less reps are required, so logically I would have to go heavier. I hear you on the CNS recovery, I think DL once a week is in order from now on!

Bent-over rows are being done the day after DL, since my EDTs are done separate from my workouts.

04/07/12
EDTs for workout #2

Isolateral Bench Press 180x6,6,6,6,6
Bent-Over Row 165x6,6,6,6,6

Leg Press 300x8,8,8,8,8
Leg Curl 110x8,8,8,8,6

Feast Workout #3
04/09/12

Bench Press 195x2
DB Pullover 60x3

Deadlift 350x2

Neck Work

04/10/12

EDTs

Isolateral Bench Press 180x10,10,10,10,9
Bent-Over Row 165x7,7,7,4,4

Leg Press 300x10,10,10,10,10
Leg Curl 110x8,8,8,8,8

Calve Work
Forearms

For Workout #4 in feast I deviated from the BP and did a little isolation work for my chest, arms, and abs. It was a deload day anyway so I'm not worried. Soon I'll do my 1 rep max and plug it into the GLP#1.