[quote]csulli wrote:
[quote]vali wrote:
Sounds great, I’d like to try his program. I’ve been using 531 no 4 9 months, and hile the gains have been excellent on bench and deadlit, squat has improved very little.
[/quote]
Lol you need a new “w” key friend.[/quote]
Haha I kno, it ould be so much better i could spell. see!?!?
[quote]Achilles of war wrote:
[quote]Ethan7X wrote:
Oh and please get off your high horse about your 405 squat. I started in February of last year and squatted 375 to below parallel,and currently use 205-225 regularly on my repped out front squats despite not having even squatted for about 4 of those months.
I’m not some advanced or elite lifter,but with a 300+ bench and 385+ squat, I certainly don’t see how I am SO BENEATH you with your 20 extra pounds on a lift.
If you can’t do 10 pounds at that stage,which is very possible ,then try 15-20 pound jumps,as Coan himself used 20-25-30 on them when he was very advanced.[/quote]
Ethan GTFO,
You are the 2 things everyone in this site is NOT looking for
1.) You are weak as fuhh
2.) You are ridiculously small, do you even lift?
please upload vids of your lifts,
please upload proof you have real life friends
please upload a response to why you have been banned by so many sites
[/quote]
x9000. More to the point - he gives out advice like he’s a vet, not a beginner.
I’m recovering from surgery, been told not to lift for 4-6 weeks. I’ve already lost about 10 pounds, I assume I have and will continue to lose a lot of strength. I’m thinkin maybe when I get back into the swing, running this program set to hit my old maxes after the 12 weeks. Strength always comes back quick but shooting for an increase seems a bit aggressive.
Thoughts?
[quote]mkral55 wrote:
I’m recovering from surgery, been told not to lift for 4-6 weeks. I’ve already lost about 10 pounds, I assume I have and will continue to lose a lot of strength. I’m thinkin maybe when I get back into the swing, running this program set to hit my old maxes after the 12 weeks. Strength always comes back quick but shooting for an increase seems a bit aggressive.
Thoughts?[/quote]
I find that following injury, getting in often and not going too hard is the best bet. The body will adapt really fast without too much stimulus and you don’t want to injure yourself with anything crazy. Ergo, if it was me I would bench like 5 days every week, squat maybee 3-4, and pull 2-3. Also, add in some hypertrophy assistance. Again, obviously easy weights with some linear progression. Full strength back within 4 weeks then do whatever you want.
[quote]Consul wrote:
[quote]Achilles of war wrote:
[quote]Ethan7X wrote:
Oh and please get off your high horse about your 405 squat. I started in February of last year and squatted 375 to below parallel,and currently use 205-225 regularly on my repped out front squats despite not having even squatted for about 4 of those months.
I’m not some advanced or elite lifter,but with a 300+ bench and 385+ squat, I certainly don’t see how I am SO BENEATH you with your 20 extra pounds on a lift.
If you can’t do 10 pounds at that stage,which is very possible ,then try 15-20 pound jumps,as Coan himself used 20-25-30 on them when he was very advanced.[/quote]
to add to this coan shows his own cycle in the video where he takes larger jumps and only uses 1 workset like in this thread Ed Coan's Programming for Intermediate/Advanced Lifters - Bodybuilding.com Forums
Ethan GTFO,
You are the 2 things everyone in this site is NOT looking for
1.) You are weak as fuhh
2.) You are ridiculously small, do you even lift?
please upload vids of your lifts,
please upload proof you have real life friends
please upload a response to why you have been banned by so many sites
[/quote]
x9000. More to the point - he gives out advice like he’s a vet, not a beginner.[/quote]
[quote]arramzy wrote:
[quote]mkral55 wrote:
I’m recovering from surgery, been told not to lift for 4-6 weeks. I’ve already lost about 10 pounds, I assume I have and will continue to lose a lot of strength. I’m thinkin maybe when I get back into the swing, running this program set to hit my old maxes after the 12 weeks. Strength always comes back quick but shooting for an increase seems a bit aggressive.
Thoughts?[/quote]
I find that following injury, getting in often and not going too hard is the best bet. The body will adapt really fast without too much stimulus and you don’t want to injure yourself with anything crazy. Ergo, if it was me I would bench like 5 days every week, squat maybee 3-4, and pull 2-3. Also, add in some hypertrophy assistance. Again, obviously easy weights with some linear progression. Full strength back within 4 weeks then do whatever you want.[/quote]
Yeah that makes sense, I shoulda been more clear though. Its not a lifting related surgery, had my appendix out and it got infected, so the healing time is gonna be 4-6 weeks. After that I plan on kinda easing back in, no heavy movements, especially anything where I need a tight core, light squats or standing OHP. I expect that stage to be another week or three.
After that I’ll give this kind of program a go. Been doing 5/3/1 for a while now, time to check out some other proven programs.
Thanks for posting this really helpfull.
There’s no way Ed Coan ever trained like this. This is a terrible program for a powerlifter.
[quote]Caltene wrote:
There’s no way Ed Coan ever trained like this. This is a terrible program for a powerlifter.[/quote]
Caltene you are not a smart person.
Caltene…funny you say that. I’m in week 4 and already smashing weights into oblivion.
Dumbs will be dumbs.
After working all that out to try and fit with my numbers, can someone please check to see if this looks viable? All weights in kg.
Deadlift 1RM 260kg
1 X 8 X 190
2 X 5 X 200
2 X 5 X 210
2 X 5 X 220
2 X 5 X 230
2 X 5 X 235
2 X 3 X 240
2 X 3 X 245
2 X 3 X 250
2 X 2 X 260
2 X 2 X 270
1 X 1 X 280
Squat 1RM 200kg
2 X 10 X 100
2 X 10 X 110
2 X 8 X 120
2 X 8 X 130
2 X 5 X 140
2 X 5 X 150
2 X 5 X 160
2 X 3 X 170
2 X 3 X 180
2 X 2 X 190
2 X 2 X 200
1 X 1 X 210
Bench 1RM 125kg
2 X 10 X 85
2 X 10 X 85
2 X 8 X 90
2 X 8 X 95
2 X 5 X 100
2 X 5 X 102.5
2 X 5 X 107.5
2 X 3 X 112.5
2 X 3 X 115
2 X 2 X 120
2 X 2 X 125
1 X 1 X 130
Any help is appreciated.
You did it wrong. Here, let me show you what you would do with your bench for example.
Your max bench is 275 pounds; you will go for +30 (305) minimum at the end of the cycle
2 X 10 X 195
2 X 10 X 205
2 X 8 X 215
2 X 8 X 225
2 X 5 X 235
2 X 5 X 245
2 X 5 X 255
2 X 3 X 265
2 X 3 X 275
2 X 2 X 285
2 X 2 X 295
1 X 1 X 305
Hope that helps
Thank you. Would you recommend a 20lb increase for squat and deadlift because the weights are higher?
[quote]cMac7 wrote:
Thank you. Would you recommend a 20lb increase for squat and deadlift because the weights are higher?[/quote]
Work the numbers back using 10 pound increases. Look at the first couple weeks. Do they look challenging but doable? Keep the 10 pound increases. Do they look impossible? Go with 15 or 20 pound increases.
I believe at a certain point, somewhere around the ~400 number , you do indeed have to do 15-20 pound jump instead.
I am doing 15 pounds for my squat and deadlift as we speak, instead of 10, but I’m not exactly sure if it’s supposed to be 15 pound jumps or 20…(I started with 455 pounds as my beginning number)
If you are going from starting 500-530 at end of cycle deadlift, it would probably look like this:
1 365x8
2 380x5
3 395x5
4 410x5
5 425x5
6 440x5
7 455x3
8 470x3
9 485x3
10 500x2
11 515x2
12 530x1
You may be right though, maybe you just need to do 20 pound jumps. I’m not sure at exactly what numbers you have to start using 15 pounds or 20 pounds or 25 pounds instead of 10 .
Maybe CS can chime in
CS thanks for sharing.
[quote]csulli wrote:
[quote]Caltene wrote:
There’s no way Ed Coan ever trained like this. This is a terrible program for a powerlifter.[/quote]
Caltene you are not a smart person.[/quote]
You’re too easy.
[quote]Ethan7X wrote:
Caltene…funny you say that. I’m in week 4 and already smashing weights into oblivion.
Dumbs will be dumbs.[/quote]
When you were a kid(probably still are, actually), did your parents punish you by locking you in a freshly painted room with no ventilation?
[quote]cMac7 wrote:
Bench 1RM 125kg
2 X 10 X 85
2 X 10 X 85
2 X 8 X 90
2 X 8 X 95
2 X 5 X 100
2 X 5 X 102.5
2 X 5 X 107.5
2 X 3 X 112.5
2 X 3 X 115
2 X 2 X 120
2 X 2 X 125
1 X 1 X 130
Any help is appreciated. [/quote]
Here’s what I would do:
2 X 10 X 85
2 X 10 X 90
2 X 8 X 95
2 X 8 X 100
2 X 5 X 105
2 X 5 X 110
2 X 5 X 115
2 X 3 X 120
2 X 3 X 125
2 X 2 X 130
2 X 2 X 135
1 X 1 X 140
CS
[quote]HARA wrote:
CS thanks for sharing. [/quote]
Not a problem.
CS