Similar to the “Westside Method Thread”, this thread will include the details of the Ed Coan training method. I’ve received a lot of private messages and posts in my training log with questions of how the template is set up and how to progress. I’m hoping that given my knowledge in the subject area, I, or some other members can answer any questions you may have concerning the method. Here goes.
The Basic Breakdown
Training will consist of four workouts every week. Three of the four training sessions will be devoted to the three main lifts - squat, bench, and deadlift. More times than none, people will have it broken up like this:
Monday - Squat
Wednesday - Bench
Friday - Deadlift
Saturday - Accessory
Sunday, Tuesday, Thursday, Saturday is also an option. I recommend one day in between each training session.
The Squat
Assuming you know how to squat properly, I’ll skip all the bullshit about your form - get that shit figured out by yourself. The squat cycle lasts 12 weeks, adding 10 lbs. to the working weight each week. I will provide a sample squat cycle here. Let’s say my squat is 375 lbs. and I want to take it to 405 lbs. The cycle would be set up something like this:
Week 1 - 2 X 10 X 295
Week 2 - 2 X 10 X 305
Week 3 - 2 X 8 X 315
Week 4 - 2 X 8 X 325
Week 5 - 2 X 5 X 335
Week 6 - 2 X 5 X 345
Week 7 - 2 X 5 X 355
Week 8 - 2 X 3 X 365
Week 9 - 2 X 3 X 375
Week 10 - 2 X 2 X 385
Week 11 - 2 X 2 X 395
Week 12 - 1 X 1 X 405*
*NOTE - On the last week of the cycle (this applies to all lifts), hit the planned weight first. If the first single feels light enough, take another single, adding 10-15 lbs.
Assistance Work for the Squat
With the Ed Coan style of training, it is very bodybuilding oriented. As mention in Eddie’s videos, he emphasizes leg press, hack squats, leg extensions, stiff-legged deadlifts, leg curls, and calf work. You can mix and match any of these that you would like. Definitely no more than 5 assistance exercises in a workout (coming from experience). I would like to say that four is plenty, as well.
The Bench Press
The king of all strength exercises. The bench cycle will follow the exact same progression as the bench press. Let’s say my bench is 285 lbs. and I want to get to 315 lbs. Here’s how it would go
Week 1 - 2 X 10 X 205
Week 2 - 2 X 10 X 215
Week 3 - 2 X 8 X 225
Week 4 - 2 X 8 X 235
Week 5 - 2 X 5 X 245
Week 6 - 2 X 5 X 255
Week 7 - 2 X 5 X 265
Week 8 - 2 X 3 X 275
Week 9 - 2 X 3 X 285
Week 10 - 2 X 2 X 295
Week 11 - 2 X 2 X 305
Week 12 - 1 X 1 X 315*
*NOTE - On the last week of the cycle (this applies to all lifts), hit the planned weight first. If the first single feels light enough, take another single, adding 10-15 lbs.
Assistance Work for the Bench Press
This can become a bit of a shit storm if you don’t know what you’re doing. First off, there are two main exercises that Eddie has ALWAYS used and has the guys he trains (including myself) utilize in their training. These two are the paused close-grip bench press, and the incline bench press. The progression for the paused close-grip and the incline bench press are the same as the regular bench press. Typically, as a rule of thumb, take 20-30 lbs. less than your regular bench for your close-grips and possibly another 10-20 lbs. less than your close-grips for your inclines. This can be a very humbling experience.
After you have completed the three pressing movements, it is time to move on to some other work. Typically, we will do a couple of pump sets for pecs, usually 2-3 sets of 15-20 on some dumbbell benches or flyes. Eddie never neglected chest work; he’s said that no part of the bench press can be weak.
For triceps, it’s really up to you. From my personal experience, Eddie has put me through tricep hell. Depending on how sadistic he is feeling that day, we can do 2-3 super sets, a giant set consisting of 3-4 exercises, or 2-3 single exercises. The set and rep ranges vary from 3-5 sets of 10-20 reps. Our exercises include tricep pushdowns with all kinds of bars and grips, skull crushers, dumbbell extensions, and dips. Our supersets and giant sets will include some combination of all of these.
The Deadlift
The deadlift is a bit tricky considering I have not trained it with Eddie as extensively as I have the squat and the bench press. I have only run 1 deadlift cycle in my time training with Eddie, and yet, it has improved greatly.
As mentioned in his videos, Eddie will like to train both sumo AND conventional at the same time. I’ll delve into this later. The deadlift cycle is a bit different than the squat and bench cycle in that there are no 10 rep sets. Let’s say my deadlift is 475 lbs. and I want to get to 500 lbs. Here’s how I would set it up:
Week 1 - 1 X 8 X 390
Week 2 - 2 X 5 X 400
Week 3 - 2 X 5 X 410
Week 4 - 2 X 5 X 420
Week 5 - 2 X 5 X 430
Week 6 - 2 X 5 X 440
Week 7 - 2 X 3 X 450
Week 8 - 2 X 3 X 460
Week 9 - 2 X 3 X 470
Week 10 - 2 X 2 X 480
Week 11 - 2 X 2 X 490
Week 12 - 1 X 1 X 500
Note that there are 5 weeks of 5s and 3 weeks of 3s. There is one week with 8s, but it is only for 1 set. This should be the lightest day, relatively easy, but still a strain.
As I said before, Eddie would train his sumo and conventional pull at the same time. Personally, I have not done this, so I cannot comment on it in depth, but I can provide a bit of insight on it. Having watched the videos, I noticed that Eddie would start off with 1 set of his sumo pulls (that’s where he was strongest) and then he would drop the weight 20-30 lbs. and do the same amount of reps conventional. This would equal his 2 work sets for the day. You can try this approach if it strikes your fancy, but I have never done it.
The Accessory Day
Early into my training, I didn’t know how to structure the rest of my training. In his videos, Ed would typically use the extra day as a light bench day with light triceps, biceps, and hammer shoulders. Shoulders would usually consist of front, side, and rear raises and sometimes behind-the-neck press. The behind-the-neck press would follow the same progression as the bench press.
With the light sets of bench press, 60-80% of that week’s working weight is adequate. No more, no less. Two to three sets of 10 reps is enough.
CONCLUSION
I hope that I was able to clear up any confusion that some of you may have had concerning the program. If you have any other questions regarding the training style or the template, feel free to PM me or drop me a comment in my training log. Good luck.
CS