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Ed Coan 10 Week Programme

This document outlines a 10 week training cycle for powerlifting with increasing weights over time. It includes starting max weights for squats, bench press, and deadlift. Each week focuses on one of the main lifts (squat, bench, deadlift, shoulder press) with prescribed sets and reps. It also includes accessory exercises to support each main lift. The goal is to peak weights for meets at weeks 9-10.

Uploaded by

Alan Kissick
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
1K views

Ed Coan 10 Week Programme

This document outlines a 10 week training cycle for powerlifting with increasing weights over time. It includes starting max weights for squats, bench press, and deadlift. Each week focuses on one of the main lifts (squat, bench, deadlift, shoulder press) with prescribed sets and reps. It also includes accessory exercises to support each main lift. The goal is to peak weights for meets at weeks 9-10.

Uploaded by

Alan Kissick
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
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Ed Coan 10 Week Training Cycle

Starting Squat Max


180

Starting Bench Max


110

Starting Deadlift Max


230

Monday Squat Work Out Back Squat Week 1 Weight 121 Week 5 Weight 149 Week 9 Weight 176 Sets x Reps 2x2 Sets x Reps 2x5 Weight 155 Sets x Reps 2x8 Weight 130 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 184 2x2 Weight 166 Meet / Peak Weight 198 Week 2 Sets x Reps 2x8 Weight 137 Week 7 Week 3

Deep single leg leg Press 3 sets x 10 to 12 reps Leg Extensions 2 sets 10 to 12 reps Single Leg Leg Curls 2 sets 10 to 12 reps

Seated Calf Raise 3 sets 10 to 12 reps Abs 3 sets 10 to 12 reps Tuesday Off Wednesday - Bench Press Bench Press Week 1 Weight 72 Week 5 Weight 92 Week 9 Weight 108 Sets x Reps 2x2 Sets x Reps 2x5 Weight 96 Sets x Reps 2x10 Weight 76 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 112 2x2 Weight 100 Meet / Peak Weight 120 Week 2 Sets x Reps 2x10 Weight 80 Week 7 Week 3

Close Grip Bench Press Paused Week 1 Weight 61 Week 5 Sets x Reps 2x10 Weight 65 Week 6 Week 2 Sets x Reps 2x10 Weight 68 Week 7 Week 3

Weight 79 Week 9 Weight 92

Sets x Reps 2x5 Sets x Reps 2x2

Weight 81

Sets x Reps 2x5 Week 10 Weight Sets x Reps 95 2x2

Weight 85

Incline Bench Press Week 1 Weight 52 Week 5 Weight 67 Week 9 Weight 78 Sets x Reps 2x2 Sets x Reps 2x5 Weight 69 Sets x Reps 2x10 Weight 55 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 81 2x2 Weight 72 Week 2 Sets x Reps 2x10 Weight 58 Week 7 Week 3

Standing Calf Raise 3 sets 10 to 12 reps Abs 3 sets 10 to 12 reps

Thursday Shoulder Work Out Shoulder Press Week 1 Weight 49 Week 5 Weight 63 Week 9 Weight 0 Sets x Reps 2x2 Sets x Reps 2x5 Weight 65 Sets x Reps 2x10 Weight 52 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 77 2x2 Weight 68 Week 2 Sets x Reps 2x10 Weight 55 Week 7 Week 3

Dumbbell Lateral Side Raises 2 sets of 10 to 12 reps

Hammer Grip Dumbbell Lateral Raises 2 sets 10 to 12 reps

Bent Over Dumbbell Raises 2 sets 10 to 12 reps

Friday Deadlift Work Out Deadlift Week 1 Weight 170 Week 5 Weight 196 Week 9 Weight 228 Sets x Reps 1x2 Sets x Reps 1x5 Weight 202 Sets x Reps 1x10 Weight 177 Week 6 Sets x Reps 1x5 Week 10 Weight Sets x Reps 232 1x2 Weight 212 Meet / Peak Weight 242 Week 2 Sets x Reps 1x8 Weight 184 Week 7 Week 3

SDL Full ROM of 4 inch block 1 set 8 reps

Yates Row off 4 inch block 2 sets 8 to 10 reps

Wide Grip Pull Ups 2 sets 8 to 10 reps

One Arm Dumbbell Row 1 set 10 to 12 reps

Saturday Upperbody Accessory Work Out

Wide Grip Bench Press Week 1 Weight 43 Week 5 Weight 55 Week 9 Weight 65 Sets x Reps 2x2 Sets x Reps 2x5 Weight 57 Sets x Reps 2x10 Weight 46 Week 6 Sets x Reps 2x5 Week 10 Weight Sets x Reps 67 2x2 Weight 60 Meet / Peak Weight 72 Week 2 Sets x Reps 2x10 Weight 48 Week 7 Week 3

Tricep Pushdown 3 sets 8 to 12 reps Weighted Dips 1 set 15 reps Tricep Extensions 2 sets 8 to 10 reps Preacher Curls 2 sets 8 to 10 reps Hack Squat Calf Raises 2 sets 20 to 25 reps Abs 2 sets 20 to 25 reps

ining Cycle

Starting Deadlift Max


230

Starting Shoulder Press Max


75

k Out

Week 3 Sets x Reps 2x5 Week 7 Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 Weight 171 Weight 144

Week 4 Sets x Reps 2x5 Week 8 Sets x Reps 2x3

s x 10 to 12 reps to 12 reps 10 to 12 reps

0 to 12 reps

reps

Press

Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 Weight 105 Weight 84

Week 4 Sets x Reps 2x8 Week 8 Sets x Reps 2x3

s Paused Week 3 Sets x Reps 2x8 Week 7 Weight 71 Week 8 Week 4 Sets x Reps 2x8

Sets x Reps 2x3

Weight 89

Sets x Reps 2x3

ss Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Weight 76 Weight 60 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

10 to 12 reps

reps

ork Out

s Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Weight 0 Weight 57 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

ets of 10 to 12 reps

es 2 sets 10 to 12 reps

ets 10 to 12 reps

k Out

Week 3 Sets x Reps 1x8 Week 7 Sets x Reps 1x3 Meet / Peak Sets x Reps 1x1 Weight 219 Weight 191

Week 4 Sets x Reps 1x8 Week 8 Sets x Reps 1x3

k 1 set 8 reps

ets 8 to 10 reps

8 to 10 reps

t 10 to 12 reps

sory Work Out

ress Week 3 Sets x Reps 2x8 Week 7 Sets x Reps 2x3 Meet / Peak Sets x Reps 1x1 Weight 63 Weight 50 Week 8 Sets x Reps 2x3 Week 4 Sets x Reps 2x8

8 to 12 reps

15 reps

8 to 10 reps

to 10 reps

s 20 to 25 reps

reps

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