Ed Coan Training Thread

Bigger Stronger Leaner Powerlifting & Strength Sports
61

I remember in another thread/log you said lengths of cycles can vary from 10-15 weeks (roughly) and that a beginner would be better off going for a longer cycle. Would it be best to add some extra 5s or 3s ?

It’s probably just a matter of writing out a couple of examples and see which looks most doable - but in your experience is there a rep range that should be emphasised if you were doing like a 15 week cycle (say, in offseason)
Thanks for sharing all this. It’s been very beneficial to my training.

62

[quote]bouzanis wrote:
I remember in another thread/log you said lengths of cycles can vary from 10-15 weeks (roughly) and that a beginner would be better off going for a longer cycle. Would it be best to add some extra 5s or 3s ?

It’s probably just a matter of writing out a couple of examples and see which looks most doable - but in your experience is there a rep range that should be emphasised if you were doing like a 15 week cycle (say, in offseason)
Thanks for sharing all this. It’s been very beneficial to my training.[/quote]

You can add whatever you want or whatever works for you. Personally, if you’re a beginner, I would add some more weeks of high(er) reps.

CS

63

just finished my first bench cycle, got 15lbs out of it.

64

[quote]CSEagles1694 wrote:

[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]

Thank you. I’m guessing the deadlift and squat look good since no one has mentioned them yet. Appreciated.

65

[quote]cMac7 wrote:

[quote]CSEagles1694 wrote:

[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]

Thank you. I’m guessing the deadlift and squat look good since no one has mentioned them yet. Appreciated.[/quote]

Yeah, squat and dead look fine.

CS

66

Thank you. Appreciated. Can’t wait to get started tonight.

67

Congratulations, you are now an expert on all things Ed Coan

68

PhD in Ed Coan.

69

Hello everyone. I have been currently running a conjugate style of training but wanna give a higher rep style of training a chance and really liked how this looked. I do not compete in powerlifting but was wandering if this style of training could be modified for Strongman. I was considering something alongside these along these lines. If its a bad idea please just say so and I will continue brain storming.

Monday- OH Press following template, Upper Back, Biceps and Triceps assistance.
Tuesday-off/ light recovery
Wednesday- Front Squat following Template, Deadlift assistance,Sled Pulls, Hips and Core.
Thursday and friday-off/light recovery
Saturday-My team trains events( Axle or Log, farmers or yoke, carry or tire flip, medley, stones)

My current maxes are
OHP(push press style)- 235lbs
Front Squat-295 lbs
Deadlift-430lbs

OHP- week 1- 2 x 10 x 145lbs. Week 12 aiming for 265lbs
Front Squat- week 1- 2 x 10 x 205lbs. Week 12 aiming for 325lbs.

70

[quote]Reed wrote:
Hello everyone. I have been currently running a conjugate style of training but wanna give a higher rep style of training a chance and really liked how this looked. I do not compete in powerlifting but was wandering if this style of training could be modified for Strongman. I was considering something alongside these along these lines. If its a bad idea please just say so and I will continue brain storming.

Monday- OH Press following template, Upper Back, Biceps and Triceps assistance.
Tuesday-off/ light recovery
Wednesday- Front Squat following Template, Deadlift assistance,Sled Pulls, Hips and Core.
Thursday and friday-off/light recovery
Saturday-My team trains events( Axle or Log, farmers or yoke, carry or tire flip, medley, stones)

My current maxes are
OHP(push press style)- 235lbs
Front Squat-295 lbs
Deadlift-430lbs

OHP- week 1- 2 x 10 x 145lbs. Week 12 aiming for 265lbs
Front Squat- week 1- 2 x 10 x 205lbs. Week 12 aiming for 325lbs.[/quote]

I dunno about that man. I know you are training for strongman, and front squats are great for you guys, but still, I think you should be back squatting too. Also, I don’t see deadlifts, just deadlift assistance. I would add a fourth training day.

Day 1 - Back Squat following Template, Glute-ham raise, SLDL, or Goodmornings,Sled Pulls, Hips and Core.
Day 2 - OH Press following template, Upper Back, Biceps and Triceps assistance.
Day 3 - Deadlifts following template, Front squat, maybe more arms here as well
Day 4 - events( Axle or Log, farmers or yoke, carry or tire flip, medley, stones)

That’s what I would try. Just some food for thought.

71

Csulli- what about possibly alternating deads and squats. Only reason I don’t add a fourths day usually is because I am trashed if I do come event day. I also didn’t add a specific dead day because my lower back gets completely killed from stones farmers and tire flips and its not uncommon for us to pull on weekend because we are currently training for nationals and there is car deadlift for reps. Does this change your mind at all or would you still reccomend a heavy deadlift day as well.

72

[quote]Reed wrote:
Csulli- what about possibly alternating deads and squats. Only reason I don’t add a fourths day usually is because I am trashed if I do come event day. I also didn’t add a specific dead day because my lower back gets completely killed from stones farmers and tire flips and its not uncommon for us to pull on weekend because we are currently training for nationals and there is car deadlift for reps. Does this change your mind at all or would you still reccomend a heavy deadlift day as well.
[/quote]

I like ur original version, front squats probably have a better carryover to strongman events.

And just a note, and I am not dissing this thread, because it is the way I train. But, in the end it really is a form of classic western periodization.

Ed Coan did not invent this type of training, most people in his era trained this way before Westside popularized the conjugate method here in the states.

So look into western peridization if you want more info on how to set your own training up.

73

Malaka79- thanks man I will definetly do so.e research before I switch over.

74

[quote]Reed wrote:
Csulli- what about possibly alternating deads and squats. Only reason I don’t add a fourths day usually is because I am trashed if I do come event day. I also didn’t add a specific dead day because my lower back gets completely killed from stones farmers and tire flips and its not uncommon for us to pull on weekend because we are currently training for nationals and there is car deadlift for reps. Does this change your mind at all or would you still reccomend a heavy deadlift day as well.
[/quote]

Yeah that makes perfect sense. It seems like the three day schedule is what works for you. In that case, I think your idea of alternating squats (or front squats) and deads is a great idea. One week you could really hit front squats and do some deadlift assistance and the next week you could heavy deadlift and do some squat assistance.

75

Hi CS, I had some questions about the program, I tried to private message you but got “You do not currently have permission to send Private Messages” maybe you can message me? Or should I post them here. They seem pretty newbie-ish but I’d like them answered :slight_smile:

76

Started this. On week two, tomorrow is deads.

5’10" 160ish. Weighed in at 70.8kg at a recent meet and went 145/97.5/150. Very close misses for 160/100/157.5.(beltless btw)
Using max weight of 155/100/150 for progression. Week two was fun with the heavy ten rep sets (120kg x 10!) but got them in.

I’ve never trained a split before nor have I done so much assistance work. I never felt lazy in the gym before but the hard main sets, followed up by hard and fast paced assistance work make for a good workout.

Body feels lighter and healthier, probably thanks to the assistance work attacking some of my imbalances.

One interesting change I’ve done is add in front squats after my regular squats and plan to progress them akin to how the CGBP is set up. Followed up 120kg 2 x 10 squats with 82.5kg 2 x 8 fronts.

Anyway as people noted the first two and four weeks look insane if you don’t program the numbers correctly, but I am finding the intensity and volume to be perfect. I’ll report back in a few weeks.

77

Reviving this gem! Anyone ever run the progression for deadlift, squat, and bench press as a standalone (i.e. without the routine)?

78

To CS or anyone who has run through a few cycles,

Do you strictly stick to the written reps in each set and nothing more, even though you know that you can get a few more without a significant breakdown in form?

Has anyone tried going AMRAP on one or even both of the working sets when the strength is there? If so, did it have a beneficial or detrimental effect?

79

[quote]Hellbent_ wrote:
To CS or anyone who has run through a few cycles,

Do you strictly stick to the written reps in each set and nothing more, even though you know that you can get a few more without a significant breakdown in form?

Has anyone tried going AMRAP on one or even both of the working sets when the strength is there? If so, did it have a beneficial or detrimental effect?[/quote]

Ive done exactly that, went AMRAP on the last work sets of the big lifts. I did it because it was more fun, but i cant honestly tell you its any better (or worse) than just running the program.

In a Coan cycle its not going to be uncommon at all to see a set that is gonna be “easy” but that doesnt make it a worthless set. Also,thats why you are doing two sets.

80

if you see any of coan’s training, the majority of the time he just smokes everything and always looks like he has alot more in the tank. that approach has given me my fastest strength gains