Wow, that's a tough one then.
Suggestions....
EZ curl bar - loaded up
Heavy dumbell deadlifts
If a low cable attachment is available, you could use that... leaning far backward as you pull
If none of those work for you, suggest dropping it altogether. The leg sled should suffice. Hope that helps..
Intro
Ok maybe I'm missing something here. I'm looking at the version I have on my PC and I'm lost. When did EDT come in? Looking at the copy I have, it says that Workout 1-5 are just standard workouts and then it goes into the German Loading Patterns but EDT isn't mentioned until Page 32. I know you directed me towards the Feast Sample Training but that isn't the same as what is in the book. What should I be doing? I have workout 2 of 1-5 from the Feast coming up tomorrow and need to be prepared.
Also - what measurement gains would I realistically see in my chest and arms?
Also - what measurement gains would I realistically see in my chest and arms?
Sample Famine/Feast Templates: What's in The Book vs. What's in The Stickies
Perfectly understandable on the confusion so if any of you out there are scratching your heads over this, here's your explanation:
The truth is, the program has evolved to where the stickies are now the state of the art in terms of workouts. Guys wanted to do additional work. I say this is OK provided
1.) They pour themselves into the big barbell lifts FIRST and
2.) They can recover from that additional work (EDT blocks) for the next session
Those are the only qualifiers. So use the stickie workouts.
Hope that helps.
Perfectly understandable on the confusion so if any of you out there are scratching your heads over this, here's your explanation:
The truth is, the program has evolved to where the stickies are now the state of the art in terms of workouts. Guys wanted to do additional work. I say this is OK provided
1.) They pour themselves into the big barbell lifts FIRST and
2.) They can recover from that additional work (EDT blocks) for the next session
Those are the only qualifiers. So use the stickie workouts.
Hope that helps.
-
dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington
1-5 feast training was introduced to help the body gain traction. Early on we were "diving in" to the loading pattern and 1rm tests. I had a rough 1st famine so my traction was delayed a bit. Easin into the complex heavies is a good way to go.
Size gains? Too many factors to give a specific measurement, strength goes up = heavier weights lifted = size. Genetics, bf%, determination, intesity........you are primed now it will come.
Size gains? Too many factors to give a specific measurement, strength goes up = heavier weights lifted = size. Genetics, bf%, determination, intesity........you are primed now it will come.
Ok... um... So how do I know what to do today? Lol. According to the sticky:
DAY 2 - SQ
1.) Perform your 6 sets of German Loading Pattern 1 for the SQ. Take adequate rest between sets to ensure complete intra-set recovery.
2.) Perform the following movements in EDT fashion as above:
Romanian Deadlifts
Leg sled
I thought I didn't do German Loading Patterns until after 1-5 and my 1rm? How do I do a German Loading Pattern without having the baseline? Also, do the deadlifts and sleds have to be performed alternating or can I do them all deads, all sleds, etc?
DAY 2 - SQ
1.) Perform your 6 sets of German Loading Pattern 1 for the SQ. Take adequate rest between sets to ensure complete intra-set recovery.
2.) Perform the following movements in EDT fashion as above:
Romanian Deadlifts
Leg sled
I thought I didn't do German Loading Patterns until after 1-5 and my 1rm? How do I do a German Loading Pattern without having the baseline? Also, do the deadlifts and sleds have to be performed alternating or can I do them all deads, all sleds, etc?
I guess I'll have to revise it to make it crystal clear: You're not doing the GLP until workouts 1-5 are complete. You have workout 2 today, which I'll suggest you structure as follows:
Workout #2 (this is after warming up to your target weight)
- Bench press for as many as you can get in the 4-6 rep range
- Immediately perform a set of heavy dumbell pullovers (enough weight
to get at least 4-6 good reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.
Take a breather, warmup to target weight and execute the following:
- Squats for as many reps as you can get in the 4-6 rep range
- Followed immediately by a set of stiff legged deadlifts (enough weight to
get at least 4-6 good reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.
Once these lifts are complete, you can perform 2 EDT blocks for the following:
Incline DB presses
Low Cable rows
Take a breather
Leg sled
Lying leg curls
HOW TO PERFORM EDT Blocks:
https://bodybuildingsupplements.com/phpB ... .php?t=437
Don't stress out if you can't/don't want to perform the EDT portion. Just pour yourself into the big BB lifts with everything you have. That is the objective.
Hope that helps..
Workout #2 (this is after warming up to your target weight)
- Bench press for as many as you can get in the 4-6 rep range
- Immediately perform a set of heavy dumbell pullovers (enough weight
to get at least 4-6 good reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.
Take a breather, warmup to target weight and execute the following:
- Squats for as many reps as you can get in the 4-6 rep range
- Followed immediately by a set of stiff legged deadlifts (enough weight to
get at least 4-6 good reps).
- Focus on maximally stretching the muscle at the bottom of the
movement.
Once these lifts are complete, you can perform 2 EDT blocks for the following:
Incline DB presses
Low Cable rows
Take a breather
Leg sled
Lying leg curls
HOW TO PERFORM EDT Blocks:
https://bodybuildingsupplements.com/phpB ... .php?t=437
Don't stress out if you can't/don't want to perform the EDT portion. Just pour yourself into the big BB lifts with everything you have. That is the objective.
Hope that helps..
Also - what would Workout #3 be?hah2110 wrote:That does help... A lot. Last question - on the EDT blocks, MUST the exercises be performed alternating? Can I do Ex1, Ex1, Ex1, Ex2, Ex2, Ex2, etc.?
A. Workout #3's EDT block is going to look a lot like workout #2's... except you're going to be shooting for a higher # of reps in the same time period.
Workout #3 (the big barbell work) looks just like the other workouts, EXCEPT the rep range (and thus the weight) changes:
WORKOUT #1 8-10 rep range
WORKOUT #2 4-6 rep range
WORKOUT #3 2-3 rep range
WORKOUT #4 6-8 rep range
WORKOUT #5 Attempt new 1RM
Ok... Workout #4 is done. It hurt. Only Achilles heal here is that there isn't enough weight on the low cable machine for me to do deads. It says "weight is per cable" but there is only one cable. I had it stacked out on 95, so was it double that? 95 seems light, even for a small guy like me.
What is workout #5 and how to do I move on past #5?
A. Let's have a great #5 first
Once that's done, you take 2-3 days off and with new 1RM in hand... proceed to the German Loading Pattern #1.
What is workout #5 and how to do I move on past #5?
A. Let's have a great #5 first
Once that's done, you take 2-3 days off and with new 1RM in hand... proceed to the German Loading Pattern #1.How do I know what to do for exercises on the German Loading Pattern? Also, for workout 5, is it JUST warm up/stretch and then 1RM? Also, here are my results from the past few workouts:
A. Yes. You can do EDT blocks afterwards if so inclined, but they're not mandatory. With respect to not know what exercises to do after GLP big barbell lifts, why don't you sketch out some proposed EDT blocks for me. The best solution is to balance pushing/pulling movements with a slight emphasis on more pulling to ensure shoulder health.
name date reps weight sets
Bench Press 4/15/2010 12 80 2
Bench Press 4/15/2010 5 100 2
Bench Press 4/15/2010 5 90 1
Bent Over Row 4/15/2010 12 70 1
Bent Over Row 4/15/2010 5 90 2
Bent Over Row 4/15/2010 5 80 1
Bicep Curl 4/15/2010 12 27.5 2
Bicep Curl 4/15/2010 5 30 1
Bicep Curl 4/15/2010 5 27.5 2
Squat 4/15/2010 12 70 1
Squat 4/15/2010 5 115 3
Tricep Pressdown 4/15/2010 12 50 2
Tricep Pressdown 4/20/2010 12 40
Tricep Pressdown 4/20/2010 5 50 2
Tricep Pressdown 4/20/2010 5 50 1
Bench Press 5/29/2010 12 70 1
Bench Press 5/29/2010 8 80 1
Dumbell Pullover 5/29/2010 8 40 1
Dumbell Pullover 5/29/2010 8 45 1
Incline Bench Press 5/29/2010 6 80 1
Incline DB Press 5/29/2010 6 45 1
Incline DB Press 5/29/2010 5 45 1
Incline DB Press 5/29/2010 4 50 1
Leg Press 5/29/2010 6 170 1
Leg Press 5/29/2010 6 180 1
Leg Press 5/29/2010 5 180 2
Leg Press 5/29/2010 3 180 1
Seated Cable Row 5/29/2010 6 75 1
Seated Cable Row 5/29/2010 6 75 1
Seated Cable Row 5/29/2010 5 125 1
Seated Cable Row 5/29/2010 5 125 1
Seated Cable Row 5/29/2010 3 125 1
Squat 5/29/2010 8 130 1
DB Press 6/1/2010 12 45 1
DB Press 6/1/2010 6 50 1
Dumbell Pullover 6/1/2010 8 50 1
Incline DB Press 6/1/2010 6 50 1
Incline DB Press 6/1/2010 5 50 2
Leg Curl 6/1/2010 6 110 1
Leg Curl 6/1/2010 5 110 2
Leg Curl 6/1/2010 3 110 2
Leg Press 6/1/2010 5 190 1
Leg Press 6/1/2010 5 190 2
Leg Press 6/1/2010 3 190 2
Low Cable Row 6/1/2010 8 105 1
Low Cable Row 6/1/2010 6 135 1
Low Cable Row 6/1/2010 5 130 1
Low Cable Row 6/1/2010 5 120 1
Low Cable Row 6/1/2010 3 120 2
DB Press 6/3/2010 10 50 1
DB Press 6/3/2010 6 55 1
Dumbell Pullover 6/3/2010 8 55 1
Incline DB Press 6/3/2010 6 50 1
Incline DB Press 6/3/2010 5 50 2
Incline DB Press 6/3/2010 3 50 2
Leg Press 6/3/2010 6 190 1
Leg Press 6/3/2010 5 190 2
Leg Press 6/3/2010 3 190 2
Machine Rear Row 6/3/2010 6 120 1
Machine Rear Row 6/3/2010 5 120 2
Machine Rear Row 6/3/2010 3 120 2
Bench Press 6/6/2010 8 90 1
Bench Press 6/6/2010 3 125 1
Deadlift 6/6/2010 10 95 2
Dumbell Pullover 6/6/2010 10 50 1
Dumbell Pullover 6/6/2010 4 60 1
Incline DB Press 6/6/2010 8 45 1
Incline DB Press 6/6/2010 6 55 1
Incline DB Press 6/6/2010 5 55 2
Incline DB Press 6/6/2010 3 55 2
Leg Curl 6/6/2010 8 90 1
Leg Curl 6/6/2010 6 110 1
Leg Curl 6/6/2010 5 110 2
Leg Curl 6/6/2010 3 110 2
Leg Press 6/6/2010 8 150 1
Leg Press 6/6/2010 6 190 1
Leg Press 6/6/2010 5 190 2
Leg Press 6/6/2010 3 190 2
Seated Cable Row 6/6/2010 8 120 1
Seated Cable Row 6/6/2010 6 125 1
Seated Cable Row 6/6/2010 5 125 2
Seated Cable Row 6/6/2010 3 105 2
Squat 6/6/2010 8 90 1
Squat 6/6/2010 3 170 1
Anyone have any input?
A. Solid progress, although I must admit I'm now blind and your record keeping is more detailed than mine
A. Yes. You can do EDT blocks afterwards if so inclined, but they're not mandatory. With respect to not know what exercises to do after GLP big barbell lifts, why don't you sketch out some proposed EDT blocks for me. The best solution is to balance pushing/pulling movements with a slight emphasis on more pulling to ensure shoulder health.
name date reps weight sets
Bench Press 4/15/2010 12 80 2
Bench Press 4/15/2010 5 100 2
Bench Press 4/15/2010 5 90 1
Bent Over Row 4/15/2010 12 70 1
Bent Over Row 4/15/2010 5 90 2
Bent Over Row 4/15/2010 5 80 1
Bicep Curl 4/15/2010 12 27.5 2
Bicep Curl 4/15/2010 5 30 1
Bicep Curl 4/15/2010 5 27.5 2
Squat 4/15/2010 12 70 1
Squat 4/15/2010 5 115 3
Tricep Pressdown 4/15/2010 12 50 2
Tricep Pressdown 4/20/2010 12 40
Tricep Pressdown 4/20/2010 5 50 2
Tricep Pressdown 4/20/2010 5 50 1
Bench Press 5/29/2010 12 70 1
Bench Press 5/29/2010 8 80 1
Dumbell Pullover 5/29/2010 8 40 1
Dumbell Pullover 5/29/2010 8 45 1
Incline Bench Press 5/29/2010 6 80 1
Incline DB Press 5/29/2010 6 45 1
Incline DB Press 5/29/2010 5 45 1
Incline DB Press 5/29/2010 4 50 1
Leg Press 5/29/2010 6 170 1
Leg Press 5/29/2010 6 180 1
Leg Press 5/29/2010 5 180 2
Leg Press 5/29/2010 3 180 1
Seated Cable Row 5/29/2010 6 75 1
Seated Cable Row 5/29/2010 6 75 1
Seated Cable Row 5/29/2010 5 125 1
Seated Cable Row 5/29/2010 5 125 1
Seated Cable Row 5/29/2010 3 125 1
Squat 5/29/2010 8 130 1
DB Press 6/1/2010 12 45 1
DB Press 6/1/2010 6 50 1
Dumbell Pullover 6/1/2010 8 50 1
Incline DB Press 6/1/2010 6 50 1
Incline DB Press 6/1/2010 5 50 2
Leg Curl 6/1/2010 6 110 1
Leg Curl 6/1/2010 5 110 2
Leg Curl 6/1/2010 3 110 2
Leg Press 6/1/2010 5 190 1
Leg Press 6/1/2010 5 190 2
Leg Press 6/1/2010 3 190 2
Low Cable Row 6/1/2010 8 105 1
Low Cable Row 6/1/2010 6 135 1
Low Cable Row 6/1/2010 5 130 1
Low Cable Row 6/1/2010 5 120 1
Low Cable Row 6/1/2010 3 120 2
DB Press 6/3/2010 10 50 1
DB Press 6/3/2010 6 55 1
Dumbell Pullover 6/3/2010 8 55 1
Incline DB Press 6/3/2010 6 50 1
Incline DB Press 6/3/2010 5 50 2
Incline DB Press 6/3/2010 3 50 2
Leg Press 6/3/2010 6 190 1
Leg Press 6/3/2010 5 190 2
Leg Press 6/3/2010 3 190 2
Machine Rear Row 6/3/2010 6 120 1
Machine Rear Row 6/3/2010 5 120 2
Machine Rear Row 6/3/2010 3 120 2
Bench Press 6/6/2010 8 90 1
Bench Press 6/6/2010 3 125 1
Deadlift 6/6/2010 10 95 2
Dumbell Pullover 6/6/2010 10 50 1
Dumbell Pullover 6/6/2010 4 60 1
Incline DB Press 6/6/2010 8 45 1
Incline DB Press 6/6/2010 6 55 1
Incline DB Press 6/6/2010 5 55 2
Incline DB Press 6/6/2010 3 55 2
Leg Curl 6/6/2010 8 90 1
Leg Curl 6/6/2010 6 110 1
Leg Curl 6/6/2010 5 110 2
Leg Curl 6/6/2010 3 110 2
Leg Press 6/6/2010 8 150 1
Leg Press 6/6/2010 6 190 1
Leg Press 6/6/2010 5 190 2
Leg Press 6/6/2010 3 190 2
Seated Cable Row 6/6/2010 8 120 1
Seated Cable Row 6/6/2010 6 125 1
Seated Cable Row 6/6/2010 5 125 2
Seated Cable Row 6/6/2010 3 105 2
Squat 6/6/2010 8 90 1
Squat 6/6/2010 3 170 1
Anyone have any input?
A. Solid progress, although I must admit I'm now blind and your record keeping is more detailed than mine
Ok so I am starting GLP in a two days. Should I be taking 1 day in between or 2 moving forward? I get that I should do GLP for lets say Squat and Bench Press. Am I doing just those two exercises but doing them EVERY time I am in the gym? Or do I do Squats on Day 1, BP on Day 2, Squats on Day 3, etc.? After I do the GLP, I move to only EDT style but on what exercises? What rep scheme? And then when do I use loaded stretching? Am I missing something?
No, you're getting there.
Suggest splitting it up as you suggest with a one on, one off frequency to start. Insert extra rest days as needed:
Day 1
BP GLP for BP
EDT BLOCK 1
Incline DB Press
Dumbell pullovers
EDT BLOCK 2
Weighted dips
1 arm DB rows
Please see this thread for suggested rep ranges:
https://bodybuildingsupplements.com/phpB ... .php?t=437
Day 2
GLP for SQ
EDT Block 1
Romanian Deadlifts
Hack Squats
Leg Sled - Two static holds in the strongest range for 10 to 15 seconds
The GLP for legs is going to really tax you. EDT with RDL's and hacks isn't a walk in the park either. Instead of frying you with another EDT block, we finish with 2 static holds. These are fantastic for hardening the legs, building a higher golgi tendon threshold and improving max momentary strength output!
Suggest splitting it up as you suggest with a one on, one off frequency to start. Insert extra rest days as needed:
Day 1
BP GLP for BP
EDT BLOCK 1
Incline DB Press
Dumbell pullovers
EDT BLOCK 2
Weighted dips
1 arm DB rows
Please see this thread for suggested rep ranges:
https://bodybuildingsupplements.com/phpB ... .php?t=437
Day 2
GLP for SQ
EDT Block 1
Romanian Deadlifts
Hack Squats
Leg Sled - Two static holds in the strongest range for 10 to 15 seconds
The GLP for legs is going to really tax you. EDT with RDL's and hacks isn't a walk in the park either. Instead of frying you with another EDT block, we finish with 2 static holds. These are fantastic for hardening the legs, building a higher golgi tendon threshold and improving max momentary strength output!