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