Escalated Density Training (EDT)

[IrishHawkeye7]

so im looking to start an EDT program, and here is the one i've come up with.

For those of you who don't know about EDT, I'll give a quick summary.

you basically take 20 minutes (times may vary i assume, but all the articles ive read say 20 mins), take 2 exercises that you superset, and you do as many possible reps in that time frame. once you reach 20% more reps than your first workout, you add 5% more weight to that lift. the key to this style of training is to no matter what do more reps than your previous workout.

so say i get 47 total reps on Bench Press in my first workout. Once i do 57 total Bench Press reps, i add 5% more weight to my BP.

I would love to get in Cleans somewhere in this workout, but i'm unsure as to where i could put them. any advice would be appreciated, along with any advice on how as to improve my workout. Hell, if you think this workout plan sucks, go ahead and say so, but please, give suggestions as to how i can go about fixing it.

my goals are to increase both size and strength.

Day 1:
A1) Bench Press
A2) Chin Ups

B1) T Bar Rows or DB one armed rows, undecided atm
B2) Dips

Day 2:
A1) Squats
A2) Swiss Ball Crunches

B1) Luges
B2) Reverse Crunches

Day 3:
A1) Military Press
A2) DB Curls

B1) Hand Stand Push Ups
B2) Floor Press or Close Grip Bench Press, undecided atm

Day 4:
A1) Deadlift
A2) Calf Raises

B1) DB Step Ups
B2) Hyper's - For w/e reason, this exercise aggrivates the hell out of my lower back. Only this exercise leaves me feeling uncomfortably tight in the lower back, especially on the right side. If another lower back exercise could be found to replace this, i would appreciate it.

Thanks for the help in advance.

[mjw8204]

I would do cleans on the squat/lunge day, but I wouldn't train them in the same fashion as the EDT lifts.

[vicjg]

Originally Posted by IrishHawkeye7

...

I would love to get in Cleans somewhere in this workout, but i'm unsure as to where i could put them. any advice would be appreciated, along with any advice on how as to improve my workout. Hell, if you think this workout plan sucks, go ahead and say so, but please, give suggestions as to how i can go about fixing it.

I hated this routine. I thought I got weaker.

But a good way to work the oly lifts in is which combo lifts. For one workout I'd do

A1)Power Clean
A2)OH Press

or

A1) Power Clean
A2) Front Squat

or

A1) Power Snatch
A2) OH Squat

or

A1)Power Snatch
A2)Behind the neck press

I'd use the same weight and wouldn't put the bar down between exercises.

[vicjg]

Originally Posted by mjw8204

I would do cleans on the squat/lunge day, but I wouldn't train them in the same fashion as the EDT lifts.

oh hai!

[IrishHawkeye7]

pity bump