Ed Coans Training Program

[FREAK19]

Does anybody know where I can find Ed Coans Training routine or what ever? Im trying to look for something new to do.
Thank You,
FREAK19

 

[lilmikey]

i just went to google and typed in: ed coan routine

this was one of the search results: http://www.geocities.com/Colosseum/Field/4992/edbench.html

but, it is only a bench routine. google can find ya most anything so if u want to find more i'd just go there and check it out

 

[Jagermeister]

http://www.joeskopec.com/coancalc.html

 

[1-dawg]

I have his tapes and his book, and to be honest with you -- there's nothing really special he does. The only thing I ever got out of them was one-legged presses. He basically starts at 10 reps and cycles down to heavy dbl's or triples.

 

[FREAK19]

Jagermeister

Have you tried using that link that you sent me? It seems like it would be pretty cool to try.

 

[Jagermeister]

no I haven't tried it, actually I have never tried a periodization cycle.

The only problem with Coans peaking program is that you are supposed to increase 111%, where most periodization programs go up to 105%

 

[Parabellum]

Ed Coan's workout from Muscle and Fitness


Day 1
squat 7-10 sets 2-8 reps
single leg press 2 sets 10-12 reps
single leg curl 2 sets 10-12 reps
Leg Extentions 2 sets 10-12 reps
Seated calf raise 3 sets 10-12 reps
Crunch 3 sets 20 reps

day 2 REST

day 3
Bench Press 7-10 sets 2-8 reps
Close-Groip Bench 2 sets 10-12 reps
Incline Bench Press 2 sets 10-12 reps
Overhead Tri extentions 2 sets 10-12 reps or lying french press
side bends, russian twist or weighted crunch 3 sets 20 reps

day 4
Conventional Deadlift 7-10 reps 2-8 reps
Stiff-legged deadlists 2 sets 8-10 reps
Bent over barbell row 2 sets 8-10 reps
T-bar rows 2 sets 8-10 reps
Med-Wide grip pull-ups r pulldowns 2 sets 8-10 reps
Seated calves 2 sets 20 reps
crunch 3 sets 20 reps

Day 5
behind the neck press 5 sets 2-8 reps
Front Dumbell press 3 sets 8-10 reps
Lateral raises 3 sets 8-10 reps
Press down 3 sets 8-10 reps
Weighed dips 2 sets 15 reps
Standing barbell curl 2 sets 20 reps
side bends, russian twist or weighted crunch 3 sets 20 reps

 

[Jagermeister]

Parabellum,

thats a pretty vague routine: squat 7-10 sets 2-8 reps

 

[benchmonster]

That is pretty vague, but that is Muscle and Fitness, remember?

I think I saw that article where they put that out. Now I must have been at the grocery store with the Mrs. bored out of my mind to have been reading Muscle and Fitness, or maybe I just recognized the pic of the greatest powerlifter ever and decided an interview with the king was worth being seen with a muscle and fitness,

But lets be clear. I was not purposefully reading muscle and fitness.

B.

 

[Arioch]

I was not purposefully reading muscle and fitness.

Denial is a terrible thing. Look what it has done to Hannibal.

 

[solidj55]

Hey Freak19, Ive used that same exact Ed Coan Periodization chart. This was about a year or so ago when I used it. The first time I used it I was able to complete all reps, sets, weights as it had layed out for me. The second time I used it I was able to do the same up until about the last four weeks. Then I was missing reps at the weights and on my last week I couldnt max what it said I should, although I did still increase my bench a lot from where it was after the first bench cycle. I did them back to back except after the first cycle I took a week off and then started the next cycle. Hope that helps some. Oh yea this was what my maxes looked like.

Before first bench cycle-275 max
After first bench cycle- 315(was very easy but didnt want to go up more)

Before second bench cycle- 315 max
After second bench cycle- 335 max (the chart said 350 but I couldnt do it)

 

[Parabellum]

Parabellum,

thats a pretty vague routine: squat 7-10 sets 2-8 reps

That 's not the full article, I posted that a while ago and I typed out just the jist of the workout. It was in this issue: http://www.getbig.com/magazine/mus&fit/m&f-0111.htm

I'm cleaning the house this weekend, I'll see if I can find that issue then scan it.

I think I posted scans of that complete workout, but I can not find them.

 

[FREAK19]

solidj55
are you talking about the one with the calculator, where you put you max in and it dials in what weight you should use?

 

[solidj55]

Yea Freak Im talking about the one where it calculates the weight for you. I think its a decent routine to add a few pounds here and there when you just need a change but Im not a firm believer. Ive made my best gains on my bench from "my own periodization program" But I think if you added a day to work in things like closegrip inclines, closegrip benches, board presses, and floor presses it would be better. Before I hurt my back thats what I was doing. I was using the same calculations on my monday bench day as Coans routine said, and on thursday i was alternating between dumbell bench press, closegrip incline or closegrip flat, 2board, 3 board, 4 board, floor press. Kinda a routine like powerlifterjay except i did periodization on my bench day instead of going by feel like jay does.

 

[Stapled to the Floor]

solidj55

did you calculate raw or shirted max's??





I use Muscle and Fitness for toilet paper

 

[solidj55]

Stapled- I used raw maxes both times because it was when I first starting to get into powerlifting and I had never used nor even tried on a bench shirt. I think since you lift raw you should use a raw max for your calculations. If I do a periodization routine like this right before a meet I still use my raw maxes for the percentages and always allow a couple weeks to try on my shirt and lift in it some before the meet.