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Ed Coan Bench Program review


#1

I know this has been reviewed, but the posts are old. There is not much out there for reviews of this program, when I was looking at starting it I couldn't find much. So, I thought I would add my review for anyone considering trying it.
It works! I consider myself an intermediate lifter, on and off all my life and have 2 powerlifting contests under my belt in the IPF/CPU in the open 105 kg class. (I weight 225ish).

I started with my 1RM as 380. Took 5 lbs off my max (which is a sanctioned CPU lift).
It is a 12 week program doing the flat bench, close grip and incline. When I started I had no problem with the flat bench numbers and CG numbers, but struggled with the prescribed incline numbers. I stuck with it - and it paid off. By week 4-5 I was able to hit the prescribed numbers. The rest of the program I did not miss a rep until the 11th week on flat bench. It called for 390X2X2. I got the first 390X2, but could only get 390X1 after that. These are all touch and go, no pause. The last week which was basically a test of your new 1RM called for 423! I didn't get that, but I got 405 touch and go fairly easily. So, put 20-25 lbs on my 1RM. I haven't tested it with a pause, plan to do that today. I will update.


#2

Just curious, what do you think your TnG bench was at the start? You said 380 paused, which sounds about like 400+ TnG anyway. Did you try 405, then go for 423? I ask because 390x2 should be more than 405 max. Probably solid 415.


#3

Nice job! Did you do the secondary “light bench” day as well?

I’ve used this type of progression successfully on both bench and squat before.


#4

This is a program ive considered quite a bit, Did you just move on from the incline after missing the prescribed reps? I hardly ever incline so i think it would be a problem for me at first


#5

Thats a good point, I didnt check my tng bench before the program. Either way, I before this program the most I’ve ever benched was 385. I actually went higher a week later and I did 415X1 with a good pause.

Yes, I did the light bench day also. My light bench bench day was flat bench X2, BB OHP, Skullcrushers, DB raises and a finisher with cable tri press downs.

Ya, I just did what I could on the incline, and it caught up to the rest of the lifts by about week 4. I never did incline BB before this at all.

I am 2 weeks out from a meet right now so I am just maintaining strength at this point, but after the meet I plan to run this program again with new the new 1RM.