Re: Escalating Density Program

[Guest guest]

Hi Matt,

I've never used EDT as a " program, " but have used the principles, mostly for my

assistance work. Its a great way to challenge yourself to simply do more than

you did before.

As to why you want to do it (if I understand your problem correctly), there are

endless options for you, not just EDT. Basically, whichever program you choose,

just make sure not to hit absolute failure. Always leave a rep or 2 " in the

tank, " so as not to get to the point where you are grinding reps. I've been

using Jim Wendler's 5-3-1 for some time with great success, as well as my

clients. The one caveat is exactly as I said before - NO grinding reps! The

first few cycles I went pretty gung ho & got burned out because I was constantly

trying to squeeze out every last possible rep. I never did so at the sacrifice

of technique (putting myself at greater risk of injury), but I think I burned

out the CNS a bit. Now, I always remember that if I get to a point where I feel

like I *could* grind out 1-2 more reps, I stop. I would advise you do the same,

regardless of which program you choose.

Hope this helps.

Brock Leggins

Norwalk, IA

Sent from my U.S. Cellular BlackBerry® smartphone

Escalating Density Program

Hi,

Has anyone actually done Staley's Escalating Density Program?

I'm intrigued by it not because it's new but whether it may be effective

for what I'm trying to do. I've come to the conclusion with my " mild "

scoliosis I'm just asking for problems working my way up to a 3RM in the

reg 5x5. I love the 5x5 but I know it's trouble for the amount of

curvature I got going. So if anyone has used Staley's program I'd

really appreciate your pro's and con's on it.

Matt Kahl

Kenosha, WI

[Guest guest]

Matt, I did that program several years ago for a few months. It is a great

workout and a lot of current programs that use terms like " metabolic circuits "

seem to be an offshoot of it. I started off doing 2 15 minute circuits and

eventually went to 3 - and I was mid- 60s when I was doing them.

You have to be cautious about your form so that in the goal to get as many reps

as possible you don't sacrifice form and hurt yourself, especially when doing

any exercise that requires a flat/arched/neutral lumbar spine, e.g. deadlift,

squat, etc..

Personally no matter what exercise I'm doing I like Chad Waterbury's advice.

" when the range of motion shortens, your form changes, or the speed of the rep

slows significantly the set is over " . He says that under those conditions you

are no longer recruiting the strongest muscle fibers. Even if increasing your

maximum strength is not your goal, it is still good advice to prevent injury.

Bob Dannegger

Raleigh, NC

>

> Hi,

>

> Has anyone actually done Staley's Escalating Density Program?

> I'm intrigued by it not because it's new but whether it may be effective

> for what I'm trying to do. I've come to the conclusion with my " mild "

> scoliosis I'm just asking for problems working my way up to a 3RM in the

> reg 5x5. I love the 5x5 but I know it's trouble for the amount of

> curvature I got going. So if anyone has used Staley's program I'd

> really appreciate your pro's and con's on it.

>

> Matt Kahl

> Kenosha, WI

>

>

>

[Guest guest]

Bob,

Thanks for the feedback. Can you give me an idea of what rep ranges you

were working in that you had success with. I'm trying to avoid the low

rep maxes because I think that bumping up agains the 3RM could

eventually cause my 15 deg curvature to increase as I age so I'm looking

to get as strong and fit into my late late years without having more

spinal issues. Could you do this in the 10RM and be effective? It

looks like a ton of sets. If not I'd appreciate suggestions. I

ordered the book for EDP.

Thanks,

Matt Kahl

Kenosha, WI

2a. Re: Escalating Density Program

Posted by: " bobjjdan " rdannegger@... bobjjdan

Date: Fri Apr 15, 2011 1:50 pm ((PDT))

Matt, I did that program several years ago for a few months. It is a

great workout and a lot of current programs that use terms like

" metabolic circuits " seem to be an offshoot of it. I started off doing 2

15 minute circuits and eventually went to 3 - and I was mid- 60s when I

was doing them.

You have to be cautious about your form so that in the goal to get as

many reps as possible you don't sacrifice form and hurt yourself,

especially when doing any exercise that requires a flat/arched/neutral

lumbar spine, e.g. deadlift, squat, etc..

Personally no matter what exercise I'm doing I like Chad Waterbury's

advice. " when the range of motion shortens, your form changes, or the

speed of the rep slows significantly the set is over " . He says that

under those conditions you are no longer recruiting the strongest muscle

fibers. Even if increasing your maximum strength is not your goal, it is

still good advice to prevent injury.

Bob Dannegger

Raleigh, NC

[Guest guest]

I did a short introduction to EDT on my blog - I think it answers most basic

questions.

http://squatrx.blogspot.com/2008/01/understanding-edt-escalating-density.html

Boris Bachmann

Des Moines, IA

________________________________

From: Kahl.Matt <matt.kahl@...>

Supertraining

Sent: Mon, April 18, 2011 6:17:20 AM

Subject: Re: Escalating Density Program

Bob,

Thanks for the feedback. Can you give me an idea of what rep ranges you

were working in that you had success with. I'm trying to avoid the low

rep maxes because I think that bumping up agains the 3RM could

eventually cause my 15 deg curvature to increase as I age so I'm looking

to get as strong and fit into my late late years without having more

spinal issues. Could you do this in the 10RM and be effective? It

looks like a ton of sets. If not I'd appreciate suggestions. I

ordered the book for EDP.

Thanks,

Matt Kahl

Kenosha, WI

2a. Re: Escalating Density Program

Posted by: " bobjjdan " rdannegger@... bobjjdan

Date: Fri Apr 15, 2011 1:50 pm ((PDT))

Matt, I did that program several years ago for a few months. It is a

great workout and a lot of current programs that use terms like

" metabolic circuits " seem to be an offshoot of it. I started off doing 2

15 minute circuits and eventually went to 3 - and I was mid- 60s when I

was doing them.

You have to be cautious about your form so that in the goal to get as

many reps as possible you don't sacrifice form and hurt yourself,

especially when doing any exercise that requires a flat/arched/neutral

lumbar spine, e.g. deadlift, squat, etc..

Personally no matter what exercise I'm doing I like Chad Waterbury's

advice. " when the range of motion shortens, your form changes, or the

speed of the rep slows significantly the set is over " . He says that

under those conditions you are no longer recruiting the strongest muscle

fibers. Even if increasing your maximum strength is not your goal, it is

still good advice to prevent injury.

Bob Dannegger

Raleigh, NC

[Guest guest]

Hi Matt,

I did this programme for a number of months and found it a great way to work

out on my own. I was travelling a lot those days and needed motivation to

get to a gym, that wasn't always ideally equipped.

I used to do two 15minute sessions in a work out at first and then did three

sets of 15 minutes if time allowed.

I would use my 8rep max for the sets, normally doing 5 reps on each set

until fatigue prevented me from doing so. By the end of the 15 minute PR

Sessions I was doing two or three rep sets (still with the 8RM weight)

I would do DB Bench Press alternated with bench press width seated cable

rows,

Lat pull downs with Shoulder press

I tried power cleans (from the hang) and dips as a combination also. (power

cleans from the hang mean you don't clunk weights and intimidate other users

:-) ).

If I did squats I would not alternate but try to get as many sets in as i

could in a timed period. Front squats may be useful if you are on your own

as you dump the weight if you can't get up.. The idea is to work against a

given time and then execute more reps the next time you train.

When I first used the work out I started conservatively and found that if

could make all my sets for the 15 minutes I would go heavier next time,

until I started to miss reps at about set 5, then I used the suggested

progression.

Regards

Nick Tatalias

Johannesburg

South Africa

On 14 April 2011 14:51, Kahl.Matt <matt.kahl@...> wrote:

>

>

> Hi,

>

> Has anyone actually done Staley's Escalating Density Program?

> I'm intrigued by it not because it's new but whether it may be effective

> for what I'm trying to do. I've come to the conclusion with my " mild "

> scoliosis I'm just asking for problems working my way up to a 3RM in the

> reg 5x5. I love the 5x5 but I know it's trouble for the amount of

> curvature I got going. So if anyone has used Staley's program I'd

> really appreciate your pro's and con's on it.

>

> Matt Kahl

> Kenosha, WI

>

>

[Guest guest]

Hi Nick,

I think that your plan seems doable for increasing and keeping strength

without risking an increase in my scoliosis curvature. I'll probably

use at least a 8RM for it. I've also been reading up on the TRX

Suspension Training systems and that seems pretty interesting to throw

in the mix. I want to stay strong without creating problems down the

road due to the scoliosis so the strength and core work from TRX,

combined with some days of ESD for strength at higher reps, and than

interval cardio should be a good all around approach I think. I'd like

to be in really good condition for a Warrior Dash in July/August.

So I guess that will be my training triangle!ha Which leads to the last

question. I'm looking to run the Warrior Dash late summer and it's just

a 5k but also an obstacle course. Has anyone found 5k training by just

doing intervals effective? I'd prefer to avoid steady state running

training wise if possible.

Thanks,

Matt Kahl

Kenosha, WI