Ed Coan Writeup Bored of your current Strength Routine? Feel like you are stalling? Does a 400 pound bench and 500 squat seem light years away? What if I told you that there was a man who put 20 plates on a barbell and squatted it raw? Actually you know what, it was more. Just think about this for a second. Put 10 big plates on each side of the barbell and then stand back. Assuming you haven't peed your pants yet..now shift your head into imagining even more weight added onto that barbell. That's how much Ed Coan Squatted. Ed Coan will go down in history as one of the best powerlifters of all time, if not the best(however, we can not definitively give the term "best" in this sport,as it is all relative to the individual's perception). You may look at people like Konstant or Magnus and their monster deadlifts, but Ed Coan performed 901 while being under 240 pounds. So why am I telling you all this? Well, you have the chance to train like one of the best - and get his training program straight from his mouth. Not these B/S programs you see around the internet labeled as "Ed Coan Bench Program", but the REAL thing that he teaches in PERSON and actually adds +30-40 pounds to lifts in 12 weeks (assuming you're not at superb elite lifting status yet).
Yeah yeah yeah, you may say... Oh but MY program X promises me 30 pounds in 1 month!! Oh but this one promises me 50 pounds in 1 month!! Oh But this other one has me squatting 3x a week, so I will do the lift more and get stronger!!! Ok. So how much have you added to your bench in the past 3 months? (This is going out to the people who are not doing so well) If you are a 250-300 pound bencher, have you gotten at least 30-40? Take a moment. Ask and answer yourself the question honestly. How much have you REALLY, LEGITIMATELY ADDED? Now is not the time to kid yourself or b/s around. Chances are you have probably been in a *RUT* searching for the magic routine. Well sorry to tell you this - but magic routines don't exist, and if they do, they won't work CONSISTENTLY. But this will. Guaranteed. It's sticking to the BASICS, and feeling stronger EVERY single week, feeling extremely motivated to keep breaking your PR's over and over, while being under the wing of A POWERLIFTING LEGEND who has been there and done that...that can make you super strong super fast. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I don't want to give specific details out because it's too much to explain, but to make a long story short... This is Ed Coan's ACTUAL TRAINING PROGRAM HE WILL GIVE YOU IN *PERSON* if
you are an intermediate/advanced/or even ELITE lifter. So calling all of you ~250-300 benchers,400-500 squatters,500-600 deadlifters; may I have your attention for a moment, because you may thank me one day for this, despite how simple it really is. ---------------------------- Purpose: You want to consistently add about ~30 pounds(this varies on how strong you already are;most can expect 30-40 every 12 week cycle) a cycle. Training: 4 Days a week, each movement ONCE a week. Movements: Squat, Bench, Deadlift, Accessory(Press is usually periodized here, and "speed bench" if you want to call it that, is on this day) routine layout Day1. Squat (Leg Emphasis Day) 1- Squat 2x *SEE REPETITION RANGE/WEIGHT BELOW* 2- Paused Squat or Paused Front Squat 2x8-10 3- Stiff Deadlift 2x8-10 ACCESSORY: DEADSTOP @ BOTTOM LEG PRESS, HACK SQUAT MACHINE, LEG EXTENSION, LEG CURL
(PICK ABOUT 2-3 of these max and go at it 2x10-15 reps on all. You Will be fine just choosing Leg Curl+Deadstop Leg Press) Day2. Bench (Chest Emphasis+ Tricep day) 1- Flat Bench 2x *SEE REPETITION RANGE/WEIGHT BELOW* 2- Paused Close Grip Bench 2x [usually 88-90% of flat bench weight; but varies - use SAME REP SCHEME] 3- Paused Incline Bench 2x [usually 80-82% of flat bench weight; but varies - use SAME REP SCHEME] ACCESSORY: DB BENCH VARIATIONS, FLYE MOVEMENT VARIATIONS (INCLINE DUMBBELL BENCH @ 15-30 degrees + CABLE FLIES or PEC-DEC MACHINE ARE COMMONLY USED. CHOOSE 1-2 EXERCISES MAX,2x10-20 REP RANGE;USUALLY LOWER REPS OF 10-12 on the BENCHING,FLIES WILL BE HIGHER FOCUSING ON THE PECTORAL CONTRACTION) =======READ====== AT THIS POINT,YOU WILL NEED TO WRECK HAVOC ON YOUR TRICEPS. THERE IS NO "SET" EXERCISES THAT ARE USED. WHEN I SAY WRECK HAVOC, I MEAN YOU WILL ABSOLUTELY ANNIHILATE THEM. THIS IS WHAT ED COAN DOES - THE ARTICLES YOU READ AND VIDEOS YOU SEE ONLINE ARE B/S. THE GUY WILL
MAKE YOUR TRICEPS HURT SO BAD, YOU WON'T BE ABLE TO GET OUT OF YOUR SHIRT. I WILL GIVE YOU SOME EXAMPLES OF WHAT YOU WILL DO FOR TRICEPS AFTERWARDS; THERE IS NOTHING SET... EXAMPLE#1 : 5setsx10-12 Lying EZ BAR Extension + 3setsx10-12 Lying DEADSTOP dumbbell extension + 5-7setsx10-20 Tricep Pushdowns with DIFFERENT GRIPS EXAMPLE#2 : LYING EZ BAR EXTENSION->OVERHEAD DB EXTENSION->TRICEP PUSHDOWNS 3setsx12 reps SUPERSET ALL 3!!! Then 1 more exercise 3-5setsx10-12 THERE IS NO SET TRICEP ROUTINE THAT ED REALLY DOES, HE JUST MAKES SURE YOU FEEL ABSOLUTELY F***ED. SOME DAYS YOU CAN JUST PICK ~3 EXERCISES AND DO A SIMPLE 3x10-12 on each while pushing yourself; some days you incorporate dropsets/supersets of 3 exercises/sets of 50-100 reps nonstop! Day3. Deadlift (Back Emphasis) 1- Deadlift 2x *SEE REPETITION RANGE/WEIGHT BELOW* 2- Barbell Row 3x8-10 3- Weighted Chins 2x8-12 4- Stiff Legged Deadlift 1x8-10 (these are not ALWAYS done,but some weeks just 1 quick set of stiff deadlifts) 5- Dumbbell Deadlift 3x8 [These are not really Dumbbell Deadlifts. They're actually just a 1 ARM ROW with a deadstop @ bottom. Idk Why he calls it this]
NOTE: Sometimes, it will just be 1 set,but you will really do 1ARM rowx30-40 reps for example..db ROW 120x8 to 100x8 to 80x8 to 60x8 no rest. THIS CAN BE ABSOLUTELY BRUTAL AND YOU FEEL LIKE YOU WANT TO THROW UP & DIE if you do it right!!! 6-Lat Pulldown 3x8-12(1x8 wide grip,1x8 medium,1x8 narrow) 7-OPTIONAL: Weighted Hyperextensions 3x8-12(These are USUALLY ALWAYS DONE,but sometimes you feel like death in the back workout) Day4. Accessory (Shoulder Emphasis + feel free to blast biceps) 1-BB PRESS *SEE REPETITION RANGE/WEIGHT BELOW*. ED LIKES TO PERIODIZE HIS PRESS, YOU DON'T HAVE TO, but RECOMMENDED 2-SPEED FLAT BENCH W/ FEET ON THE BENCH 2x10 (NOTES BELOW.REFER TO NOTE #7) 2-High Incline DB Press 2-3x8-10 3-Front Raise 2-3x10-15 4-Side Raise 2-3x10-15 5-Rear Raise 2-3x10-15 -PICK 4 BICEP EXERCISES AND DO 3 SETS OF 12 ON EACH. ***YES YOU READ THIS RIGHT*** ED COAN HAS YOU DO ~12 SETS AND ABOUT ~12 REPS ON EACH.THESE ARE THE EXERCISE SUGGESTIONS HE USUALLY MAKES: 1) HAMMER CURL 2)BARBELL CURL 3)LOW CABLE CURL 4)HIGH CABLE CURL HOWEVER, HE IS A BIG FAN OF PREACHER CURL, AND THE BB CURL IS USUALLY
DONE WHILE ON A PREACHER, OR YOU CAN SWAP 1 CABLE FOR PREACHER. periodisation Squat, Bench Press and Press Periodisation Week 1-2x10 (-10lbs from week 2) Week 2-2x10 (-10lbs from week 3) Week 3-2x8 (-10lbs from week 4) Week 4-2x8 (-10lbs from week 5) Week 5-2x5 (-10lbs from week 6) Week 6-2x5 (-10lbs from week 7) Week 7-2x5 (-10lbs from week 8) Week 8-2x3 (-10lbs from week 9) Week 9-2x3 (-10lbs from week 10) Week 10-2x2 (-10lbs from week 11) Week 11-2x2 (-10lbs from week 12) Week 12-2x1 (enter desired 1rm here (about 30lbs above current 1RM)) Deadlift Periodisation Week1-1x8 (-10lbs from week 2) Week2-2x5 (-10lbs from week 3) Week3-2x5 (-10lbs from week 4) Week4-2x5 (-10lbs from week 5)
Week5-2x5 (-10lbs from week 6) Week6-2x5 (-10lbs from week 7) Week7-2x3 (-10lbs from week 8) Week8-2x3 (-10lbs from week 9) Week9-2x3 (-10lbs from week 10) Week10-2x2 (-10lbs from week 11) Week11-2x2 (-10lbs from week 12) Week12-2x1 (enter desired 1rm here (about 30lbs above current 1RM)) Notes #1) AT A CERTAIN #, YOU NO LONGER USE 10 POUND PER WEEK SUBTRACTIONS FROM THE DESIRED MAXIMUM. DUE TO THE WEIGHT BEING HIGHER(FOR EXAMPLE,IF OUR WEEK12 PR WEIGHT WAS 500 FOR A SQUAT), YOU WILL ACTUALLY NEED BIGGER JUMPS. THERE ISN'T AN EXACT NUMBER, BUT THE APPROXIMATIONS ARE IN THE 300-400 RANGE,YOU WILL *PROBABLY* BEGIN USING ~15-20POUND# JUMPS; ETC. #2) ED COAN IN HIS CAREER,WHEN HE WAS USING OVER 600 POUNDS,WAS BASICALLY SUBTRACTING EVEN 20,25,30 POUNDS A WEEK BECAUSE OF THE DIFFERENCE IN THE NUMBERS. IF YOU ARE NOT IN THE 300 RANGE YET, JUST STICK WITH THE 10 POUND / WEEK SUBTRACTION. AFTER THAT, GO AHEAD AND WRITE OUT THE PLAN WITH 10POUND#/WEEK SUBTRACTIONS AND ===LOOK AT
THE FIRST FEW WEEKS===. DO THEY LOOK REALLY INSANELY HARD OR IMPOSSIBLE? IF THEY DO, IT PROBABLY MEANS YOU NO LONGER SUBTRACT 10LBS/WEEK. INSTEAD IT IS 15 POUNDS,THEN 20 POUNDS,25,ETC. #3) YOU MAY BE WONDERING...WTF? A STRENGTH TRAINING ROUTINE HAVING YOU DO 1x8 or 1x10?HIGHER REP RANGES?LEG PRESSES?LEG CURLS? LISTEN. I WANT YOU TO THINK BACK TO WHAT I TOLD YOU ABOUT THE 20 PLATES ON A BARBELL THAT YOU NEED TO SQUAT. YOU CAN'T DOUBT A MAN WHO IS A PRODIGY AND POSSIBLY HAS DONE MORE IN 1 LIFT THAN 2-3 OF YOUR LIFTS COMBINED. WANT TO KNOW SOMETHING RIDICULOUS? ON THE CHEST/TRI DAY, ED ONE DAY EVEN HAD TRICEP KICKBACKS USED SOMETIMES. NEVER IN MY LIFE WOULD I THOUGHT SUCH A THING COULD HAPPEN, BUT IT'S THE TRUTH. FOLLOW THE PLAN OUT AND THE TEMPLATE OUT. DO NOT MAKE CHANGES!! DON'T!&$%ING MODIFY THINGS WITH WEIGHTS/REP RANGES ETC. I **PROMISE** YOU IF YOU LISTEN TO THE WORDS OF SOMEBODY WHO HAS DEADLIFTED 900+ AND SQUATTED 1000+, THAT YOU WILL...GASP..GET RESULTS. #4) CALVES/ABS WERE BASICALLY TRAINED 1-2X A WEEK WITH ED. IT WAS ABOUT ~3 SETS FOR CALVES, and ~3-5 SETS FOR ABS. YOU NEED TO COMMIT TO
JUST DOING IT,AND GO HEAVY. EVERYTHING NEEDS TO GET STRONG!!! IF YOU DESIRE,YOU CAN EVEN DO ABS/CALVES ON ALL THE DAYS. HE JUST SUGGESTS AT LEAST 1-2X;BUT 3-4X IS FINE..HE TRAINED THEM EVERY SINGLE TRAINING DAY MANY TIMES THROUGHOUT HIS CAREER #5) IN WEEK9 ALONE,YOU WILL BE TRIPLING YOUR SINGLE IF YOU ARE A ~275 BENCHER; IF THAT DOESN'T MAKE YOU HAPPY, THEN I DON'T KNOW WHAT WILL. IF YOU ARE A PROGRAM HOPPER- THIS ISN'T FOR YOU. YOU NEED TO FOLLOW IT OUT, AND STICK TO THE DAMN THING. #6) YES...MANY OF the weeks are going to feel EASY. Especially Week #1,2,3 felt like I didn't even have weight on the barbell. DON'T!&$%ing MODIFY IT. USE THE WEIGHT THAT IS SAYS TO DO, AND DO THE ACCESSORY WORK. PERSONALLY, I JUST FOUND IT AS AN EXCUSE TO BLAST MY 2 SETS OF INCLINE DUMBBELL BENCH INTO OBLIVION AFTER FINISHING THE FLAT/CG/INCLINE THE PROGRAM CALLS FOR ON WEEK #1-5 BECAUSE IT ALL FELT SO EASY AND LIGHT. #7)SPEED BENCH CLARIFICATION: THERE ISN'T NECESSARILY A PARTICULAR PERCENTAGE OR WEIGHT THAT ED USED FOR HIS SPEED BENCH. WHAT I DID WAS BASICALLY DO SOME CALCULATION ON WHAT WAS USED,AND PUT IT INTO A PERCENTAGE FORM FOR YOU SO THAT IT'S EASIER. LET'S SAY YOUR WEEK1 BENCH DAY HAS YOU DOING 155x10; TAKE 80% of that
155x10, and you will use that for SPEED BENCH on your ACCESSORY day. EACH WEEK, YOU SHOULD JUST GAUGE YOURSELF AND REMEMBER, THIS IS A "SPEED BENCH". YOU SHOULD BE GETTING ALL 10 REPS OF 2 SETS, AND THERE SHOULDN'T BE ANY GRINDER REPS. AT THE SAME TIME, IT SHOULDN'T BE RIDICULOUSLY EASY. MAYBE JUST SOME MODERATE STRAIN, AND MAKING SURE YOU GET A NICE 2X10. BY WEEK 12 OF YOUR CYCLE, ON PR WEEK, YOU WILL BE USING 70% of YOUR MAXIMUM WEIGHT THAT YOU HAD AT THE BEGINNING OF THE CYCLE. TO MAKE THIS CLEAR, LET'S JUST SAY YOUR ORIGINAL MAX BENCH WAS 225. THIS MEANS, ON WEEK12(THE WEEK WHERE YOU ARE GOING FOR A 255+ PR), YOU WILL USE 70% OF 225, AND DO ~160 POUNDS ON YOUR SPEED BENCH DURING ACCESSORY DAY. JUST REMEMBER, START WITH 80% of the WEEKS WORKING WEIGHT FOR WEEK1, AND ON WEEK12 END WITH 70% OF YOUR ORIGINAL MAXIMUM. YOU CAN GO BY FEEL AND GAUGE THE NUMBERS IN BETWEEN, YOU MAY EVEN HAVE WEEKS WHERE YOU USE THE SAME SPEED BENCH WEIGHT; JUST GET THE 2x10