Hello everybody, I wanted to run by the Ed Coan Training overview with others to get some insight.
From what I have gathered, the way he normally trains, and he also suggests people to train is on a 4 day plan.
To sum it up(Basically)…
1 day is Bench
1 day is Squat
1 day is Deadlift
1 day is Pressing (basically)
[lol similar to 5/3/1 lol]
Anyways I have a few concerns about how to set up the days on Monday,Wednesday,Friday,Saturday and also about the Pressing Day.
Due to an injury, I can not shoulder press. I have messed up my back pretty bad, and as weird as it sounds , I can train my back but I can not do Shoulder Presses.
I figure I can make shoulder day the same as Coan’s except use Incline Bench instead; would this inhibit recovery at all?
The Bench day has Flat Bench->Close Grip->Incline->Tricep Destruction follows.
I’m a bit confused. He apparently did 3 days… the basic Bench day(Flat+CG+Incline), a Press Day(Shoulders only), then a Light Bench with Heavy Triceps.
But he says to do 2 days in the DVD’s and training videos?!?! All I could gather was the Bench Day had the same idea of Flat->CG->Incline.
But do you do Heavy Triceps on the SAME day? Or on another day? What about the Shoulders then!? Is the shoulder day he does actually Delt/Tricep/Biceps or is it ONLY shoulders? O_o
Do you do the Bench Day + Triceps, then another day with Shoulders only and Triceps again? (ugh so confused?)
#3. Is this set up optimal for the 4 days?
Mon - Coan Deadlift [Back]
Wed - Coan Press(or in my case Incline Bench) [Shoulders+Triceps/Biceps]
Fri - Coan Squat [Legs]
Sat - Coan Bench [Chest/Triceps]
I will be following his exact periodization method.
The Bench is 12 weeks, Adding +30 pounds to your max then subtracting 10 pounds a week working from sets of 10 down to Singles. [ Correct ? ]
The Squat is 10 weeks, Adding +30 pounds to your max then subtracting 10 pounds a week working from sets of 8 down to singles [ Correct ? ]
The Deadlift is basically the same formula; or I will just make it the Coan/Phillipi routine.
The Press(or in my case Incline Bench) will have same periodization as bench, because Coan apparently did the same with his press.
Thoughts/input/help all appreciated!