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Old 10-15-2013, 06:26 AM   #101
Carl1174
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Started the 'Eder' today and it was AWESOME...

The only change I will be making to the routine will be on day 2 I will do deads and then Front squats (FS 3x8-12) to try to reduce a bit of the stress on the lower back from the overall volume, but otherwise as it is written

Day 1

Clean and Press
30kg x 3
40kg x 3
50kg x 3, 3, 3

Squat
60kg x 5
80kg x 5
100kg x 5, 5, 5

BB Row

40kg x 5
60kg x 5
70kg x 5, 5, 5

BHTN Press (Seated, no Back rest)
40kg x 8, 7

BB Bench
40kg x 5
50kg x 5
60kg x 5, 5, 4

Plank 45's x 2

50-55mins total

Cleans felt great. The OHP aspect was OK, but the cleans felt smooth and easy even with my rubbish wrist rearing its ugly Carpel Tunnel head again. There is definitely more to come here.

Squats
felt good. Were a little tougher that i would have liked compared to what i used to rep,but i am definitely making progress froma couple of weeks ago.

BB row
were a bit of a let down. I actually loaded the bar with 80kg for the 3 workig sets, but it was too heavy so I dropped it back down so that i could do them with good form

BHNP were OK. I am at thre right weight here, just need to prgress the reps now.

Bench felt tough, I make a rookie mistake of not taking in to account the rest of the pressing from earlier in the session and went a bit heavy, but I will hold here and just try to get an extra rep here or there. As long as the OHP is progressing, even if the bench stays constant then it is still progression


Overall pretty happy with the session. Weights are no where near where I waant them to be yet, but its definitely a good start
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Old 10-15-2013, 06:30 AM   #102
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Nice work, Carl!
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Old 10-15-2013, 06:32 AM   #103
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Overall pretty happy with the session. Weights are no where near where I waant them to be yet, but its definitely a good start
Happy with good reason, I reckon. A great start, and following in the footsteps of Eder, well, you can't get much better than that.
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Old 10-15-2013, 08:26 AM   #104
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Nice work, Carl!
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Happy with good reason, I reckon. A great start, and following in the footsteps of Eder, well, you can't get much better than that.
Cheers both, It was a good session, but the next one will be better
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Old 10-15-2013, 09:44 AM   #105
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I have actually never heard of "Eder" before now, but it is apparently a top notch program and you have such a great solid starting point Carl. Also great to see you enjoying it as well, just like before.
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Old 10-15-2013, 10:09 AM   #106
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Great session, clean and press takes the breath out of you, looks like a good program i can see you getting great results!
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Old 10-15-2013, 10:17 AM   #107
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I have actually never heard of "Eder" before now, but it is apparently a top notch program and you have such a great solid starting point Carl. Also great to see you enjoying it as well, just like before.
It is one that Glwanabe has written Jim, in the Classic Physique Challenge, similar to the Reg Park routines of old, but it combines oly lifts with regular lifts, same as Eder used to... check it out

http://muscleandbrawn.com/forums/showthread.php?t=4773

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Great session, clean and press takes the breath out of you, looks like a good program i can see you getting great results!
It is a really solid Program, I ran a version of it a couple of years back, as a progression from the Reeves and it went really well, I am hoping for big things

Here is the full program;

Mon
cleans 5x3 w ohp or push press
squats 5x5-8
BB/DB rows 5x5-8
BHNP 2x8-10
bench 5x5-8
BB calf raise 3x15-20

Wed
squat 5x5-8
DL 3x5
BHNP 5x5-8
Wide grip pullups 5x10 BW no less than 20
Chest Dips 5x10 BW no less than 20
BB curl 3x8

I will be doing deads first I think, then front squats 3x8-12 as the program is quite heavy on the lower back and I dont want to sub out BB Rows for DB rows

Fri

Cleans 5x3 w ohp or push press
squats5x5-8
BB/DB rows 5x5-8
bhnp 2x8-10
dips 5xBW no less than 20
ABS

I will also do Abs on monday and Calfs on friday or possibly wednesday, just from a timing perspective. I doubt Ill be able to get in the gym 3 times per week, but probably evey 3 days or something like that so i will just run it like that. I will try to add a rep per set per session and once i get to the top end of the rep range I will ad 5-10lbs to the upper body stuff and 10-20lbs to the lower body stuff
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Old 10-15-2013, 10:51 AM   #108
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Nice start Carl to what looks like a pretty good program
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Old 10-15-2013, 01:10 PM   #109
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Good to see you come straight back to lifting and immediately trying a hardcore,high volume program from the 50s.
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Old 10-15-2013, 01:33 PM   #110
Carl1174
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Nice start Carl to what looks like a pretty good program
Cheers mate
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Good to see you come straight back to lifting and immediately trying a hardcore,high volume program from the 50s.
I wouldnt dream of doing any other
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