IN today's "information overload" society, I think sticking to the basics and avoiding a tendency to get overly complicated gives the clarity needed to keep the focus on effort and consistency over developing training A. I've trained with and around Ed a few times. Ed has stated many times over that he's not one to get all riled up and go nuts before a lift, so he's not intense in that way.
But he has this way of being intense without saying a word. His workouts are intense too. You can be having the worst day in the world, be off on diet, etc — basically all the excuses I routinely make for myself — but your training is going to be intense and hard and you're going to blast through it, get all your work done and his stuff is generally pretty decent volume and leave a better and stronger person.
This is something I'd say is my biggest weakness as a lifter… I give up or scale back too soon, I think. I wish he was in the gym every time I go in, though, because that would change in a hurry. Coan has set 71 world records in powerlifting throughout several different weight classes within the sport. Weighing only lbs, he was the lightest competitor to total over 2, His best powerlifting competition was the USPF Senior National Championships where he squatted 1,, bench pressed , and deadlifted for a 2, total.
Ed Coan was absolutely dominant during his career. He was making lifts and setting totals that were beyond what was being done in much heavier weight classes. But how did the greatest of all-time train? Some may believe that his training program must have been extremely complicated, but that is not the case.
In fact, he used training split that was pretty standard for lifters of that era. Deadlift — 8 sets x reps seconds Straight Legged Deadlift — 2 sets x 10 reps seconds Barbell Row — 2 sets x 10 reps seconds T-Bar Row — 2 sets x 10 reps seconds Chin-Up — 2 sets x 10 reps seconds Pull-Down — 2 sets x 10 reps seconds Rear Deltoid Dumbbell Raise — 2 sets x 10 reps seconds Seated Calf Raise — 1 set x 20 reps seconds Ab Exercises — 3 sets x 20 reps seconds.
Wide Grip Bench Press — 3 sets x 10 reps seconds Dumbbell Fly — 2 sets x reps seconds Weighted Dip — 1 set x 15 reps seconds Tricep Extension — 2 sets x reps seconds Barbell Curl — 1 set x 20 reps seconds.
It might be a good idea to work up to the routine instead of burning yourself out every day. But, you might want to adapt the routine and make it a little less intense until you can work up to the true intensity.
Remember, it takes time to see results. Getting in shape isn't easy. If you wish to try out Ed Coan's 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.
Pretty cool! All you have to do is print off and follow the chart on a weekly basis. Build Muscle. Get Strong. Log in or Create account. Cart 0. Menu Cart 0. Training the Bench: Ed's approach to upper body strength looks like this : Wednesday: Bench Press Conventional : After warm-up - 2 work sets. Saturday: Light Bench Press: No warm-up - 2 sets of 8 - 10 reps. Here are his cycling repetition guidelines: Weeks 1 - 2: 10 rep sets Weeks 3 - 4: 8 rep sets Weeks 5 - 8: 5 rep sets Weeks 9 - 3 rep sets Weeks 11 - 2 rep sets Week 1 rep set Week 1 rep set This is the weekly rep strategy for those work sets.
Ed Coan Designs a Cycle for you: We asked Coan to apply his cycle logic to a hypothetical pound bencher who wanted to break the pound barrier: " We can do it, but it'll take a thirteen week commitment from the lifter.
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