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Ed Coan 10 Week Programme

This document outlines Ed Coan's 10 week powerlifting training cycle, including weight amounts and sets/reps for various lifts like back squats, bench press, deadlifts, and accessories. It shows the progression in weight over 10 weeks for main lifts and accessories. The goal of the program is to peak strength for a meet in week 10.

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barabbaladro
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1K views4 pages

Ed Coan 10 Week Programme

This document outlines Ed Coan's 10 week powerlifting training cycle, including weight amounts and sets/reps for various lifts like back squats, bench press, deadlifts, and accessories. It shows the progression in weight over 10 weeks for main lifts and accessories. The goal of the program is to peak strength for a meet in week 10.

Uploaded by

barabbaladro
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Weight Sets x Reps Weight Sets x Reps Weight

164 2 x 8 176 2x8 186


Weight Sets x Reps Weight Sets x Reps Weight
203 2x5 211 2x5 225
Weight Sets x Reps Weight Sets x Reps Weight
240 2x2 250 2x2 270
Weight Sets x Reps Weight Sets x Reps Weight
65 2x10 69 2x10 73
Weight Sets x Reps Weight Sets x Reps Weight
84 2x5 87 2x5 91
Weight Sets x Reps Weight Sets x Reps Weight
98 2x2 102 2x2 109
Weight Sets x Reps Weight Sets x Reps Weight
55 2x10 59 2x10 62
Weight Sets x Reps Weight Sets x Reps Weight
71 2x5 74 2x5 77
Weight Sets x Reps Weight Sets x Reps
83 2x2 87 2x2
Weight Sets x Reps Weight Sets x Reps Weight
47 2x10 50 2x10 53
Weight Sets x Reps Weight Sets x Reps Weight
61 2x5 63 2x5 66
Weight Sets x Reps Weight Sets x Reps
Week 1 Week 2 Week 3
Week 5 Week 6 Week 7
Week 9 Week 10
Week 5 Week 6 Week 7
Week 9 Week 10
Incline Bench Press
Week 9 Week 10 Meet / Peak
Close Grip Bench Press Paused
Week 1 Week 2 Week 3
Tuesday Off
Wednesday - Bench Press
Bench Press
Week 1 Week 2 Week 3
Week 5 Week 6 Week 7
Week 9 Week 10 Meet / Peak
Deep single leg leg Press 3 sets x 10 to 12 reps
Leg Extensions 2 sets 10 to 12 reps
Single Leg Leg Curls 2 sets 10 to 12 reps
Seated Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Monday Squat Work Out
Back Squat
Week 1 Week 2 Week 3
Week 5 Week 6 Week 7
Ed Coan 10 Week Training Cycle
Starting Squat Max Starting Bench Max Starting Deadlift Max
245 100 283
71 2x2 74 2x2
Weight Sets x Reps Weight Sets x Reps Weight
65 2x10 69 2x10 73
Weight Sets x Reps Weight Sets x Reps Weight
84 2x5 87 2x5 91
Weight Sets x Reps Weight Sets x Reps
0 2x2 102 2x2
Weight Sets x Reps Weight Sets x Reps Weight
209 1x10 218 1x8 226
Weight Sets x Reps Weight Sets x Reps Weight
240 1x5 249 1x5 260
Weight Sets x Reps Weight Sets x Reps Weight
280 1x2 285 1x2 297
Weight Sets x Reps Weight Sets x Reps Weight
39 2x10 41 2x10 44
Weight Sets x Reps Weight Sets x Reps Weight
50 2x5 52 2x5 55
Weight Sets x Reps Weight Sets x Reps Weight
59 2x2 61 2x2 65
Weighted Dips 1 set 15 reps
Tricep Extensions 2 sets 8 to 10 reps
Preacher Curls 2 sets 8 to 10 reps
Hack Squat Calf Raises 2 sets 20 to 25 reps
Abs 2 sets 20 to 25 reps
Week 5 Week 6 Week 7
Week 9 Week 10 Meet / Peak
Tricep Pushdown 3 sets 8 to 12 reps
SDL Full ROM of 4 inch block 1 set 8 reps
Yates Row off 4 inch block 2 sets 8 to 10 reps
Wide Grip Pull Ups 2 sets 8 to 10 reps
One Arm Dumbbell Row 1 set 10 to 12 reps
Saturday Upperbody Accessory Work Out
Wide Grip Bench Press
Week 1 Week 2 Week 3
Week 1 Week 2 Week 3
Week 5 Week 6 Week 7
Week 9 Week 10 Meet / Peak
Week 9 Week 10
Dumbbell Lateral Side Raises 2 sets of 10 to 12 reps
Hammer Grip Dumbbell Lateral Raises 2 sets 10 to 12 reps
Bent Over Dumbbell Raises 2 sets 10 to 12 reps
Friday Deadlift Work Out
Deadlift
Standing Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Thursday Shoulder Work Out
Shoulder Press
Week 1 Week 2 Week 3
Week 5 Week 6 Week 7
Sets x Reps Weight Sets x Reps
2x5 196 2x5
Sets x Reps Weight Sets x Reps
2x3 233 2x3
Sets x Reps
1x1
Sets x Reps Weight Sets x Reps
2x8 76 2x8
Sets x Reps Weight Sets x Reps
2x3 95 2x3
Sets x Reps
1x1
Sets x Reps Weight Sets x Reps
2x8 65 2x8
Sets x Reps Weight Sets x Reps
2x3 81 2x3
Sets x Reps Weight Sets x Reps
2x8 55 2x8
Sets x Reps Weight Sets x Reps
2x3 69 2x3
Week 3 Week 4
Week 7 Week 8
Week 7 Week 8
Incline Bench Press
Meet / Peak
Close Grip Bench Press Paused
Week 3 Week 4
Tuesday Off
Wednesday - Bench Press
Bench Press
Week 3 Week 4
Week 7 Week 8
Meet / Peak
Deep single leg leg Press 3 sets x 10 to 12 reps
Leg Extensions 2 sets 10 to 12 reps
Single Leg Leg Curls 2 sets 10 to 12 reps
Seated Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Monday Squat Work Out
Back Squat
Week 3 Week 4
Week 7 Week 8
Ed Coan 10 Week Training Cycle
Starting Deadlift Max Starting Shoulder Press Max
283 100
Sets x Reps Weight Sets x Reps
2x8 76 2x8
Sets x Reps Weight Sets x Reps
2x3 0 2x3
Sets x Reps Weight Sets x Reps
1x8 234 1x8
Sets x Reps Weight Sets x Reps
1x3 268 1x3
Sets x Reps
1x1
Sets x Reps Weight Sets x Reps
2x8 46 2x8
Sets x Reps Weight Sets x Reps
2x3 57 2x3
Sets x Reps
1x1
Weighted Dips 1 set 15 reps
Tricep Extensions 2 sets 8 to 10 reps
Preacher Curls 2 sets 8 to 10 reps
Hack Squat Calf Raises 2 sets 20 to 25 reps
Abs 2 sets 20 to 25 reps
Week 7 Week 8
Meet / Peak
Tricep Pushdown 3 sets 8 to 12 reps
SDL Full ROM of 4 inch block 1 set 8 reps
Yates Row off 4 inch block 2 sets 8 to 10 reps
Wide Grip Pull Ups 2 sets 8 to 10 reps
One Arm Dumbbell Row 1 set 10 to 12 reps
Saturday Upperbody Accessory Work Out
Wide Grip Bench Press
Week 3 Week 4
Week 3 Week 4
Week 7 Week 8
Meet / Peak
Dumbbell Lateral Side Raises 2 sets of 10 to 12 reps
Hammer Grip Dumbbell Lateral Raises 2 sets 10 to 12 reps
Bent Over Dumbbell Raises 2 sets 10 to 12 reps
Friday Deadlift Work Out
Deadlift
Standing Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Thursday Shoulder Work Out
Shoulder Press
Week 3 Week 4
Week 7 Week 8

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