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Ed Coan 10 Week Training Cycle: Starting Squat Max Starting Bench Max Starting Deadlift Max

The document outlines Ed Coan's 10 week training cycle for the main lifts of squat, bench press, deadlift, and shoulder press. It provides the starting maxes for each lift and details the workout weight and sets/reps for each lift over the 10 weeks, with the weight gradually increasing each week as part of a peaking plan towards a meet on week 10.

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Stefan Olsson
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905 views4 pages

Ed Coan 10 Week Training Cycle: Starting Squat Max Starting Bench Max Starting Deadlift Max

The document outlines Ed Coan's 10 week training cycle for the main lifts of squat, bench press, deadlift, and shoulder press. It provides the starting maxes for each lift and details the workout weight and sets/reps for each lift over the 10 weeks, with the weight gradually increasing each week as part of a peaking plan towards a meet on week 10.

Uploaded by

Stefan Olsson
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Ed Coan 10 Week Training Cycle

Starting Squat Max


150

Starting Bench Max


110

Starting Deadlift Max


180

Monday Squat Work Out Back Squat Week 1 Weight 101 Week 5 Weight 125 Week 9 Weight 147 Sets x Reps 2x2 Sets x Reps 2x5 Sets x Reps 2x8 Weight 108 Week 6 Weight 129 Week 2 Sets x Reps 2x8 Weight 114 Week 3

Week 7 Sets x Reps Weight 2x5 138 Week 10 Meet / Peak Weight Sets x Reps Weight 153 2x2 165 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 Tuesday Off Wednesday - Bench Press Bench Press

Week 1 Weight 72 Week 5 Weight 92 Week 9 Weight 108 Week 1 Weight 61 Week 5 Weight 79 Week 9 Weight 92 Week 1 Weight 52 Week 5 Weight 67 Week 9 Weight 78 Sets x Reps 2x2 Weight 81 Sets x Reps 2x5 Weight 69 Sets x Reps 2x10 Weight 55 Sets x Reps 2x2 Weight 95 Sets x Reps 2x5 Weight 81 Sets x Reps 2x10 Weight 65 Sets x Reps 2x2 Weight 112 Sets x Reps 2x5 Weight 96 Sets x Reps 2x10 Weight 76

Week 2 Sets x Reps 2x10 Week 6 Weight 80

Week 3

Week 7 Sets x Reps Weight 2x5 100 Week 10 Meet / Peak Sets x Reps Weight 2x2 120 Close Grip Bench Press Paused Week 2 Week 3 Sets x Reps Weight 2x10 68 Week 6 Week 7 Sets x Reps Weight 2x5 85 Week 10 Sets x Reps 2x2 Incline Bench Press Week 2 Week 3 Sets x Reps Weight 2x10 58 Week 6 Week 7 Sets x Reps Weight 2x5 72 Week 10 Sets x Reps 2x2 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

Weight 42 Week 5 Weight 55 Week 9 Weight 64

Sets x Reps 2x10 Sets x Reps 2x5 Sets x Reps 2x2

Weight 45 Week 6 Weight 57

Sets x Reps 2x10

Weight 47

Week 7 Sets x Reps Weight 2x5 59 Week 10 Weight Sets x Reps 66 2x2 Seated Dumbbell Press 2 sets of 10 to 12 reps Dumbbell Lateral Side Raises 2 sets of 10 to 12 reps Bent Over Dumbbell Raises 2 sets 10 to 12 reps Friday Deadlift Work Out Deadlift

Week 1 Weight 133 Week 5 Weight 153 Week 9 Weight 178 Sets x Reps 1x2 Sets x Reps 1x5 Sets x Reps 1x10 Weight 139

Week 2 Sets x Reps 1x8 Week 6 Weight 144

Week 3

Week 7 Sets x Reps Weight 1x5 166 Week 10 Meet / Peak Weight Sets x Reps Weight 182 1x2 189 SDL Full ROM of 4 inch block 1 set 8 reps Barbell Row 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 Weight 158 Saturday Upperbody Accessory Work Out Wide Grip Bench Press

Week 1 Weight 66 Week 5 Weight 88 Week 9 Weight 110 Sets x Reps 2x2 Sets x Reps 2x5 Sets x Reps 2x10 Weight 72

Week 2 Sets x Reps 2x10 Week 6 Weight 74

Week 3

Week 7 Sets x Reps Weight 2x5 99 Week 10 Meet / Peak Weight Sets x Reps Weight 113 2x2 116 Tricep Pushdown 3 sets 8 to 12 reps Weighted Dips 1 set 15 reps Tricep Extensions 2 sets 8 to 10 reps Barbell Curls 2 sets 8 to 10 reps Standing Calf Raises 2 sets 20 to 25 reps Abs 2 sets 20 to 25 reps Weight 91

ek Training Cycle
Starting Deadlift Max
180

Starting Shoulder Press Max


65

uat Work Out Week 3 Sets x Reps 2x5 Week 7 Weight 143 Weight 120 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x5

Squat

Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 ss 3 sets x 10 to 12 reps sets 10 to 12 reps s 2 sets 10 to 12 reps 3 sets 10 to 12 reps 10 to 12 reps

day Off Bench Press Week 3 Sets x Reps 2x8 Week 7 Weight 105 Weight 84 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

h Press

Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 ch Press Paused Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3

Week 4 Weight 71 Week 8 Weight 89 Sets x Reps 2x3 Sets x Reps 2x8

nch Press Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Weight 76 Weight 60 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

3 sets 10 to 12 reps 10 to 12 reps

ulder Work Out Week 3 Week 4

er Press

Sets x Reps 2x8 Week 7 Sets x Reps 2x3

Weight 49 Week 8 Weight 62

Sets x Reps 2x8 Sets x Reps 2x3

s 2 sets of 10 to 12 reps ses 2 sets of 10 to 12 reps ises 2 sets 10 to 12 reps

lift Work Out Week 3 Sets x Reps 1x8 Week 7 Weight 171 Weight 149 Week 8 Sets x Reps 1x3 Week 4 Sets x Reps 1x8

adlift

Sets x Reps 1x3 Meet / Peak Sets x Reps 1x1 nch block 1 set 8 reps sets 8 to 10 reps s 2 sets 8 to 10 reps ow 1 set 10 to 12 reps Accessory Work Out Week 3 Sets x Reps 2x8 Week 7

Bench Press Week 4 Weight 80 Week 8 Weight 102 Sets x Reps 2x3 Sets x Reps 2x8

Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 3 sets 8 to 12 reps s 1 set 15 reps 2 sets 8 to 10 reps sets 8 to 10 reps s 2 sets 20 to 25 reps 20 to 25 reps

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