Ed Coan Program?

Training Powerlifting
1

Hi everyone, although i’m not a Powerlifter. but i’ve use powerlifting style in the past(not for competition). i just try to get really strong in the gym. I read that Westside style is best, but my body can’t handle pushing extreme heavy every week. so i try to find other programs, and come up with Ed Coan’s program. but it seems like the “linear progression” type. the progression guideline is here:

PROGRESSION INSTRUCTIONS

  • Week 1 Do 10 reps for each working set of the core lifts (squats, bench presses and deadlifts) and 10 reps per set for assistance movements (as shown at left).

  • Weeks 2-3 Increase the weights you’re using and do eight reps per working set for the core lifts. Continue to perform 10 reps per set for the assistance exercises.

  • Weeks 4-5 Increase the weights and do five reps for each working set of the core lifts. Drop your reps per set to eight for the assistance moves.

  • Weeks 6-7 Increase the weight each week and do three repetitions for each working set of the core lifts. Assistance exercises remain at eight reps per set.

  • Week 8 Increase the weight for squats, bench presses and deadlifts to the maximum that you believe you can lift for one rep. (If you fail, drop 5-10 pounds and attempt the lift again.) Stay with eight reps per set for assistance exercises.

what do you guys think? is it good to build up strength?

2

Sounds like how I peaked for my first comp. And yeah it is a good way of doing things. I might use something like that as my next peak for my squat.

3

ed coan knew what he was doing. try and see how you do. these are pretty taxing so if you feel beat up dont feel bad taking an easy week halfway through the routine

4

I’ve done something similar using two week blocks with increasing intensity. I did 3 2-week blocks (3x8, 5x5, 6x3) then a low volume max effort week followed by a rest week for a total of 8 weeks in the cycle. This method will work.

5

Try it and see what happens. Different people respond to different things, so try new programs till you find one that works. Just make sure you stay on each program at least 2 months, so you can really see the effects of it, unless you quickly find out some large flaw in the program.

6

If its good enough for Coan its good enough.

7

The Whole Program is here:
ED COAN’S EIGHT-WEEK STRENGTH PROGRAM EXERCISE

MONDAY: SQUAT DAY

Barbell squats
(First warm-up) 1x10 at about 45% of working sets
(Second warm-up) 1x5 at about 65% of working sets
(Third warm-up) 1x3 at about 85% of working sets
(Fourth warm-up) 1x1 at about 90% of working sets
Working sets 3x10
Leg presses 3x10
Walking lunges 3X50 feet
or leg extensions 3X10
Lying leg curls 3X10 reps
Seated calf raises 4X10 reps

TUESDAY: BENCH DAY

Bench presses
(First warm-up) 1x10 at about 45% of working sets
(Second warm-up) 1x5 at about 65% of working sets
(Third warm-up) 1x3 at about 85% of working sets
(Fourth warm-up) 1x1 at about 90% of working sets
Working sets 3x10
Incline bench presses 3x10
Dips 3x 10
Dumbbell flyes 3x 10

THURSDAY: DEADLIFT DAY
Deadlifts
(First warm-up) 1x 10 at about 45% of working sets
(Second warm-up) 1x 5 at about 65% of working sets
(Third warm-up) 1x 3 at about 85% of working sets
(Fourth warm-up) 1x1 at about 90% of working sets
Working sets 3x10
Bent barbell rows 3x 10
Wide-grip pullups 3x 10
Stiff-leg deadlifts 2x 10 standing an a 2" block
Behind-the-back Smith machine shrugs 3x 10

FRIDAY: ASSISTANCE DAY
Close-grip bench presses 2x 15-20 (warm-ups)
Close-grip bench presses 3x 10 (working sets)
Barbell shoulder presses 3x 10
Dumbbell lateral raises 3x 10
Bent dumbbell raises 3x 10
Cable pushdowns 3x 10
Alternating dumbbell curls 3x 10
Seated calf raises 3x 10

may be you guys can have a look and tell me what do you think?

and i found out that there’s not “Dynamic Effort(Speed)Day”. will that not good for building power?