Ed Coan Workout
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Ed Coan Deadlift Program
The Ed Coan deadlift program was certainly not designed for beginners so unless you have been powerlifting on a regular basis do not attempt this workout program as it is extremely tough. The brief description of the routine below is 10 weeks deadlifting only once a week.
It is vitally important to know your 1RM in order to do this program effectively as you will be working out the percentages of your 1RM in order to do this correctly. You should also set an objective and how many pounds you want to increase your current deadlift 1RM.
In the first 4 weeks of the program below you will be trying to increase the top-end 1RM, once that has been achieved you will then be focusing on acceleration and speed when doing the movement. Edís reasoning for doing speed sets is to pre-fatigue your back so that you use core strength to lift the weight.
During Ed Coan's 10 week deadlift program weeks 1 to 4 there are four assistance exercises done in the form of a circuit resting a maximum of 90 seconds. Done with 8 reps but not as a superset and resting 2 to 3 minutes between sets.
These assistance exercises must be performed in a circuit format, resting 90 seconds between each exercise, do not super set. Perform 8 reps with each exercise resting 90 seconds. Each movement listed below is therefore done with 3 sets of 8 reps each.
Stiff Leg Deadlifts 3 X 8
Week 5 to 6 also has important assistance exercises training with a heavier weight doing 3 sets of 5 reps with 90 to 120 seconds rest between sets. Ed says this weight should be around 60% of your 1RM.
Bent Over Rows 3 X 8
Lat Pulldowns (underhand grip) 3 X 8
Good Mornings with arched back 3 X 8
Power Shrugs 3x5
Finally the 10 week program from Ed Coan looks like this, doing only 2 or 3 sets during your workout that you do AFTER your speed movements in the recommended sets and reps.
Stiff Leg Deadlifts 3x5
Bent Over Rows 3x5
Lat Pulldowns (underhand) 3x5
Good Mornings 3x5
Week - Work Sets - Speed Sets
Week 1: 1 X 2 reps 70% 1RM then 3 X 8 reps (60% 1RM and 90 sec rest)
Week 2: 1 X 2 reps 85% 1RM then 3 X 8 reps (65% 1RM and 90 sec rest)
Week 3: 1 X 2 reps 90% 1RM then 3 X 6 reps (90-120 sec rest)
Week 4: 1 X 2 reps 90% 1RM then 3 X 5 reps (70% 1RM 90-120 sec rest)
Week 5: 1 X 2 reps 80% 1RM then 3 X 3 reps (75% 1RM 120 sec rest)
Week 6: 1 X 2 reps 85% 1RM then 3 X 3 reps (75% 1RM 120 sec rest)
Week 7: 1 X 2 reps 90% 1RM then 3 X 3 reps (75% 1RM 120 sec rest)
Week 8: 1 X 2 reps 95% 1RM then 3 X 3 reps (70% 1RM 120 sec rest)
Week 9: 1 X 2 reps 97.5% 1RM then 2 X 3 reps (60% 1RM Rest as needed)
Week 10: 1 X 2 reps 100% 1 RM x 1 rep 2 X 3 reps (60% 1RM Rest as needed)
DISCLAIMER: This information is not presented by a medical practitioner and is for educational and
informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.