Ed Coan Bench Press Program

Week 3 3 sets of 6 with 835 RM. 28-10 Hack Squat Calf Raises.

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Ed Coans training regimen is a split-routine.

Ed coan bench press program. Ed Coan Bench Program. Ed Coan arguably the GOAT of powerlifting has a few popular programs floating around including the Coan Phillipi Deadlift Routine. Incline no warmup 2 work sets 50 pounds less.

The 5-Week Linear Cycle ModifiedStolen from Ed Coans Competition Build-Ups The main program is once per week and works using the following volumes and percentages. Ed Coans Bench Program. Week 4 4 sets of 4 with 88 RM.

Stolen from Iron Dungeons Article Ed Coan Bench Press Routine. Ed Coans Bench Program. This would be followed by 1-2 off days 50 of the time it would be 2 and then I would start the next week in the program.

Youll work on your bench twice a week. It consists of four heavy days in the gym one light day and two rest days over a period of 10 weeks. This program is designed for a lifter who wants to reach a 140kg bench.

220-25 Ed doesnt outline his wide grip scheme but it is meant to be a recovery lift. Ed Coans reasoning for this was to get the back pre-fatigued and put you in a similar situation as when you compete at a meet. Program for the bench press from Ed Coan.

Wide Grip Paused Bench Press Pyramid Tricep Pushdown. Stolen from Iron Dungeons Article Ed Coan Bench Press Routine Wednesday. In so far as poundage.

2 sets x 10-12 reps. Divide your goal max by 300 pounds for your weights. The last 6 weeks of the program is focused on peaking your deadlift.

When he benched 555x2x2 Ed used 335x2x2 on wide grips. Here are two popular powerlifting programs in 12 and 14 week versions. Press-behind-the-neck after warmup 2 work sets.

Narrow grip no warmup 2 work sets 60 pounds less. Now that you know how to lift serious weight its time to put your new technique into action. Incline no warmup 2 work sets 50 pounds less.

Press Press behind the neck-52-8 Front DB raise-310-12 Sitting Side DB laterals-310-12. The topic of todays video is Ed Coan bench press program reviewEd Coan is an American powerlifter who has benched close to 600 lbs so I think he knows qui. 2 sets Narrow Bench Press.

If Coan performs 2x5 with 500 in the conventional bench press he would then perform 2x5x440 with 440 in the narrow grip bench press and finish with 2x5x410 in the 45 degree incline bench pres. 2 sets of 20-30kg lighter than the bench press. Deadlift Deadlift-82-8 SLDL-28-10 BB rows-28-10 T bar rows-28-10 Chins-28-10 Pulldowns-28-10 Rear delt DB raises-28-10 Seated calf raises-120 Abs-320.

If Coan performs 2x5 with 500 in the conventional bench press he would then perform 2x5x440 with 440 in the narrow grip bench press and finish with 2x5x410 in the 45 degree incline bench pres. Week 2 3 sets of 8 with 78 RM. I created this six-week program exclusively for T-Nation based on the principles I learned as a competitive powerlifter at Westside Barbell in Columbus Ohio.

Bench Press Technique-Ed Coan-SWIS Video-Vol3-Clip 3. Rep schemes for each program are included below the spreadsheets. Press behind the neck.

If you wish to try out Ed Coans Bench Press Strength Training Program click here to see an interactive chart where you can submit your current 1 rep max on the flat bench press and the table chart will automatically calculate all your lifts from weeks 1 to week 12 and give you a new 1 rep max to shoot for. Coan is a big believer in heavy specific shoulder training. Week 5 3 sets of 3 with 90 RM.

Bench press after warmup 2 work sets. Front lateral raise after warmup 2 work sets 10-12 reps. This is approximately 60.

So much that he trains them on a separate day from his bench. Ed Coans 300-Pound Bench Press Routine Week Weight x Sets x Reps Week 1 190 x 2 x 10 Week 2 190 x 2 x 10 Week 3 200 x 2 x 8 Week 4 210 x 2 x 8 Week 5 220 x 2 x 5 Week 6. Eds approach to upper body strength looks like this.

These can be run for specific lifts or all three lifts. 6-Week Bench Press Program. In so far as poundage.

The next day would consist of the light bench day as written which Id follow with overhead pressing vertical pulling shrugs and lateral and posterior delt isolation. Side lateral raise 2 sets 10-12 reps. Narrow grip no warmup 2 work sets 60 pounds less.

The first 4 weeks of Coans routine are focused on working up to a heavy top set and then decreasing the weight to focus on speed and acceleration. Press behind the neck. 2 sets of about 20 kg lighter than the narrow bench press Thursday.

Incline no warmup 2 work sets 50 pounds less. 2 sets of about 20 kg lighter than the narrow bench press. In so far as poundage.

2 sets of 20-30kg lighter than the bench press Incline Bench Press. If Coan performs 2x5 with 500 in the conventional bench press he would. Bench Press Technique-Ed Coan-SWIS Video-Vol3-Clip 3 - YouTube.

Week 1 3 sets of 10 with 75 RM. Eds approach to upper body strength looks like this. Bent over lateral raise 2 sets 10-12 reps.

2 sets Front lateral raise. Bench Bench Press-7-102-8 CG bench-22-8 Incline bench-22-8 Tricep ext-22-8 Abs-320. What is Ed Coans Training Program.

Ed Coans 300-Pound Bench Press Routine If you bench press 180 pounds multiply weights by 06 180300. Bench press after warmup 2 work setsNarrow grip no warmup 2. 2 sets x 10-12 reps.

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