Ed Coan 12 week bench n squat program

[starks2765]

Today was day one of Ed coan's 12 week program. My bench 1rm is currently 245lbs. So ill be following the Ed coan bb calculator for my working sets.

Flat bench: 135 2x8 (warm up)
175 2x10 (working sets)
CGBP: 155 2x10 (working sets)
Incline BP: 145 2x10 (working sets)
These were tough cuz I don't usually do such high reps I usually do 4-6 reps plus I had no spotter today lol
Supersetted reverse fly machine 60 3x12 with
Lat pulldowns 140 3x10
Barbell curls 65 3x8

[3speed]

Welcome aboard. Glad to see you started a log.

[starks2765]

Today was day one of my Ed coan 14 week squat program, currently squat 1rm is 265 I'm looking to hit 280 after the 14 weeks.

5/21 (Ed coan 14 week squat)
All Working Sets, didnt feel like writing down warmups
Back Squat: 175 2x10
Deadlift off 4 pin, inch below knees: 315 2x3
Power shrugs off pins: 135, 155, 165x 8
Stiff leg deadlifts: 155 3x6
Standing calf raise 200 3x12
Leg extensions 75 3x15
Standing military press (drop sets) 135x3, 115x5, 95 2x8
Preacher curls ez bar 65 3x10
(Do curls every workout cuz summers almost here lol)

[starks2765]

Couldn't get to the gym today so did some light work at home
Band pull aparts: 100
Band push-ups: 80
DB side raises: 20 lbs 3x10
DB reverse flys: 20 lbs 3x10
Hammer curls: 60 lbs 4x7

[3speed]

Good call. Your joints and tendons will thank you for the higher rep light work.

[starks2765]

Love getting a great training session in early Sunday morning cuz the gym is empty.

(Ed coan bench week 2)
Bench 175 2x10
CG bench 155 2x10
Incline bench 145x8,7,10
Tbar row: 135 3x8
----grip work
Face pulls: 50 3x12
Preacher curls: 55 3x8
Weighted hypers: 25 3x10
Tricep push down: 140 2x10, 150 2x8
Weighted decline crunches: to failure

[starks2765]

May 24, 2013 17:10:51 GMT -5 3speed said:

Good call. Your joints and tendons will thank you for the higher rep light work.

Yea I'm gonna do a day like that every week, keeps everything moving lol

[starks2765]

Squats 175 2x10
Deadlift off 3 pins 315 2x2
Power shrugs 155,185,205,225x10
Standing calf raises 200,220,240 x10
Leg extensions 60,70,80,90 x12
Abs/preachers curls

[starks2765]

Today was a repetition day in the house

Shoulder press DBS: 40 80 reps
Band push-ups: 100 reps
Hand stands 5 x 15 secs
Hammer curls: 40 60 reps
DB lateral raises: 20 50 reps

[starks2765]

Forgot to post my Sunday am bench training, here it is:

All working sets
Bench 185 2x8
CG bench 165 2x8
Incline 155 x5,7,8
Tbar row 145 4x6
Bat wings 45 3x8
Tricep push downs 150 lbs 3x8
Bb curls 55,65,75,85 x 10,10,8,6

[starks2765]

Today was leg n upper back day

All working sets
Squats 185 2x8
Deadlift off 2 pins 315 2x2
High pulls 95 2x5, 100 2x5
Leg press 2 plates x 20, 3 plates x 10, 4 plates x 10
Military press 115 2x5
Iso row 90 3xfailure
Dips 4x8

[Rosario-546]

Can you post a link were I/we can see the Ed Coan Bench n Squat program?

[starks2765]

www.joeskopec.com/edcoanbench.html that's for the bench n the site has many other calculators

[starks2765]

Today was a body weight day in the park with my kids

Wide grip pull-ups 60 total
Push-ups 100 total
Hanging leg raises 30 total
Handstands 3 for 10 sec holds
"Box" jumps 50 total
And some stretching n running around aka being a father lol
Tomorrow is week 4 for the bench routine, can't wait!!!!

[starks2765]

Bench day today (of course lol)
Week 4 all working sets

Bench 190 2x8
CG bench 165 2x7
Incline bench 155 x 5,
Bent over row 135x8, 155 3x5
BB curls 45 2x20
Snatch grip high pulls 95x5, 115x5, 120x3, 115x5, 95x5
One DB overhead press 50 3x5 each side

[starks2765]

Got to go to a new gym today so I got to play with some new toys lol first time using a thick bar and a prowler


Thick bar overhead 115 2x5, 135
Thick bar deadlift 205 3x3
Back squats 205 2x5
Thick bar still leg dl 155 3x5
Snatch grip high pull 95 2x5, 100 2x3
Prowler pushes 50lbs 4 laps
Side lateral raises 15lbs 3x10
Tricep push down 60lbs 3x15