Chris Coan The Strategically Aligned Performance Management Solution
Ed-CoanEd-Coan-10-Week-Program-10-Week-Program.xls
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Ed Coan 10 Week Training Cy Starting Squat Max Starting Bench Max Starting De 150 110 18 Monday Squat Work Out Back Squat Week 1 Week 2 Week Weight Sets x Reps Weight Sets x Reps Weight 101 2 x 8 108 2x8 114 Week 5 Week 6 Week Weight Sets x Reps Weight Sets x Reps Weight 125 2x5 129 2x5 138 Week 9 Week 10 Meet / Weight Sets x Reps Weight Sets x Reps Weight 147 2x2 153 2x2 165 Deep single leg leg Press 3 sets x 10 to Leg Extensions 2 sets 10 to 12 rep Single Leg Leg Curls 2 sets 10 to 12 Seated Calf Raise 3 sets 10 to 12 re Abs 3 sets 10 to 12 reps Tuesday Off Wednesday - Bench Press Bench Press Week 1 Week 2 Week Weight Sets x Reps Weight Sets x Reps Weight 72 2x10 76 2x10 80 Week 5 Week 6 Week Weight Sets x Reps Weight Sets x Reps Weight 92 2x5 96 2x5 100 Week 9 Week 10 Meet / Weight Sets x Reps Weight Sets x Reps Weight 108 2x2 112 2x2 120 Close Grip Bench Press Paused Week 1 Week 2 Week Weight Sets x Reps Weight Sets x Reps Weight 61 2x10 65 2x10 68 Week 5 Week 6 Week Weight Sets x Reps Weight Sets x Reps Weight 79 2x5 81 2x5 85 Week 9 Week 10 Weight Sets x Reps Weight Sets x Reps 92 2x2 95 2x2 Incline Bench Press Week 1 Week 2 Week Weight Sets x Reps Weight Sets x Reps Weight 52 2x10 55 2x10 58 Week 5 Week 6 Week Weight Sets x Reps Weight Sets x Reps Weight 67 2x5 69 2x5 72 Week 9 Week 10 Weight Sets x Reps Weight Sets x Reps 78 2x2 81 2x2 Standing Calf Raise 3 sets 10 to 12 r Abs 3 sets 10 to 12 reps Thursday Shoulder Work Out
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Ed-Coan-10-Week-Program
Transcript of Ed-CoanEd-Coan-10-Week-Program-10-Week-Program.xls
Ed Coan 10 Week Training Cycle
Starting Squat Max Starting Bench Max Starting Deadlift Max150 110 180
Monday Squat Work Out
Back Squat Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight101 2 x 8 108 2x8 114
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
125 2x5 129 2x5 138Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight147 2x2 153 2x2 165
Deep single leg leg Press 3 sets x 10 to 12 repsLeg Extensions 2 sets 10 to 12 reps
Single Leg Leg Curls 2 sets 10 to 12 repsSeated Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Tuesday Off
Wednesday - Bench Press
Bench PressWeek 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight72 2x10 76 2x10 80
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
92 2x5 96 2x5 100Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight108 2x2 112 2x2 120
Close Grip Bench Press PausedWeek 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight61 2x10 65 2x10 68
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
79 2x5 81 2x5 85Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps92 2x2 95 2x2
Incline Bench Press Week 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight52 2x10 55 2x10 58
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
67 2x5 69 2x5 72Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps78 2x2 81 2x2
Standing Calf Raise 3 sets 10 to 12 repsAbs 3 sets 10 to 12 reps
Thursday Shoulder Work Out
Shoulder PressWeek 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight42 2x10 45 2x10 47
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
55 2x5 57 2x5 59Week 9 Week 10
Weight Sets x Reps Weight Sets x Reps64 2x2 66 2x2
Seated Dumbbell Press 2 sets of 10 to 12 repsDumbbell Lateral Side Raises 2 sets of 10 to 12 reps
Bent Over Dumbbell Raises 2 sets 10 to 12 reps
Friday Deadlift Work Out
DeadliftWeek 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight133 1x10 139 1x8 144
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
153 1x5 158 1x5 166Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight178 1x2 182 1x2 189
SDL Full ROM of 4 inch block 1 set 8 repsBarbell Row 2 sets 8 to 10 reps
Wide Grip Pull Ups 2 sets 8 to 10 repsOne Arm Dumbbell Row 1 set 10 to 12 reps
Saturday Upperbody Accessory Work Out
Wide Grip Bench PressWeek 1 Week 2 Week 3
Weight Sets x Reps Weight Sets x Reps Weight66 2x10 72 2x10 74
Week 5 Week 6 Week 7Weight Sets x Reps Weight Sets x Reps Weight
88 2x5 91 2x5 99Week 9 Week 10 Meet / Peak
Weight Sets x Reps Weight Sets x Reps Weight110 2x2 113 2x2 116
Tricep Pushdown 3 sets 8 to 12 repsWeighted Dips 1 set 15 reps
Tricep Extensions 2 sets 8 to 10 repsBarbell Curls 2 sets 8 to 10 reps
Standing Calf Raises 2 sets 20 to 25 repsAbs 2 sets 20 to 25 reps
Ed Coan 10 Week Training Cycle
Starting Deadlift Max Starting Shoulder Press Max180 65
Monday Squat Work Out
Back Squat Week 3 Week 4
Sets x Reps Weight Sets x Reps2x5 120 2x5
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 143 2x3Meet / Peak
Sets x Reps1x1
Deep single leg leg Press 3 sets x 10 to 12 repsLeg Extensions 2 sets 10 to 12 reps
Single Leg Leg Curls 2 sets 10 to 12 repsSeated Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Tuesday Off
Wednesday - Bench Press
Bench PressWeek 3 Week 4
Sets x Reps Weight Sets x Reps2x8 84 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 105 2x3Meet / Peak
Sets x Reps1x1
Close Grip Bench Press PausedWeek 3 Week 4
Sets x Reps Weight Sets x Reps2x8 71 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 89 2x3
Incline Bench Press Week 3 Week 4
Sets x Reps Weight Sets x Reps2x8 60 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 76 2x3
Standing Calf Raise 3 sets 10 to 12 repsAbs 3 sets 10 to 12 reps
Thursday Shoulder Work Out
Shoulder PressWeek 3 Week 4
Sets x Reps Weight Sets x Reps2x8 49 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 62 2x3
Seated Dumbbell Press 2 sets of 10 to 12 repsDumbbell Lateral Side Raises 2 sets of 10 to 12 reps
Bent Over Dumbbell Raises 2 sets 10 to 12 reps
Friday Deadlift Work Out
DeadliftWeek 3 Week 4
Sets x Reps Weight Sets x Reps1x8 149 1x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
1x3 171 1x3Meet / Peak
Sets x Reps1x1
SDL Full ROM of 4 inch block 1 set 8 repsBarbell Row 2 sets 8 to 10 reps
Wide Grip Pull Ups 2 sets 8 to 10 repsOne Arm Dumbbell Row 1 set 10 to 12 reps
Saturday Upperbody Accessory Work Out
Wide Grip Bench PressWeek 3 Week 4
Sets x Reps Weight Sets x Reps2x8 80 2x8
Week 7 Week 8Sets x Reps Weight Sets x Reps
2x3 102 2x3Meet / Peak
Sets x Reps1x1
Tricep Pushdown 3 sets 8 to 12 repsWeighted Dips 1 set 15 reps
Tricep Extensions 2 sets 8 to 10 repsBarbell Curls 2 sets 8 to 10 reps
Standing Calf Raises 2 sets 20 to 25 repsAbs 2 sets 20 to 25 reps
