2,500 pounds and beyond
4 Day Routine
Squats 7-10 sets of 2-8 reps
Leg Extensions 2 sets of 10-12
Leg Curls 2 sets of 10-12 reps
(In the off-season, high bar squats to activate more of the quads and sometimes front squats afterwards).
Seated Calf Raises 3 sets of 10-12 reps
Bench Press (regular grip) 7-10 sets of 2-8 reps
Wide-grip bench 3 sets of 8-10
Incline Dumbell or Barbell Press 2 sets of 2-8 reps
Flyes (high reps) 2 sets of 10-15 reps
Tricep extensions (a whole bunch) 2 sets of 2-8 reps
Regular deadlifts or S-L Deadlifts 8 sets of 2-8 reps
Bent-over Rows 2 sets of 8-10 reps
(Coan does these with 485 for 8 strict reps - "no problem.")
Pulley Rows 2 sets of 8-10 reps
Pulldowns 2 sets of 8-10 reps
Hammer Strength Back Machine (alternating which Hammer machine he utilizes)
2 sets of 8-10 reps
Rear Delt raises 2 sets of 10-12 reps
Close-grip bench 3 sets of 8-10 reps
Shoulder Press 5 sets of 2-8 reps
(either Behind-the-Neck Press, Front Military Press, or Seated Dumbell Presses. Coan has done a Seated Behind-the-Neck Press with 400 pounds)
Side Laterals 3 sets of 10-12 reps
Pushdowns 3 sets of 8-10 reps
Light Barbell Curls 1 set of 20 reps
King Coan's Power tips
•1) Keep it simple. Ed Coan's lifestyle can best be described as relaxed and routine. His time outside of the gym is designed to serve as a support system to increase recuperation and build maximal strength. His training is definitely "old school." His routine is basic and to the point. He does not waste his energy with complicated formulas which adjust his total workload in accordance to planetary alignment. He lifts brief and heavy - and then goes home and grows stronger.
•2) Don't overtrain. When asked the area in which most bodybuilders can most benefit from the experience of powerlifters, Coan explains it would be in their ability to avoid overtraining. The more objective nature of powerlifting (you are either getting stronger or you are not) gives a more direct feedback to symptoms of overtraining. Wise men pay attention to this.
3) Perfect practice. Build positive neurological patterns by practicing perfect form at all times. You have to be able to put yourself in the perfect position to make the weight. In the squat for instance; this includes walking up to the bar, positioning yourself underneath it, placing your hands exactly where they need to be, squeezing yourself under the bar, and feeling tension in the right bodyparts in order to have everything perfect. All of these things must become automatic - and you have not even taken the bar off the rack yet. At this point, you walk out of the rack, taking the same number of short steps that you always do, you breathe the same way and when you set up you KNOW the lift is going to be successful. You know this because the lifting process is exactly as you have done it countless times before in practice and visualization. You have programmed yourself for success. This same process is applied to all of your lifts.
4) Mental approach. Coan redefines powerlifting psyching standards by his calm intensity. Unlike some others that believe in screaming, smacking their training partners and head-butting the nearest wall (and this is before even leaving for the gym), Coan is known for displaying a calm demeanor. While his approach requires more discipline, the results speak for themselves. Rather than resorting to theatrics to psyche himself up, Coan advocates lifters to "get fired up on the inside - keep it in - otherwise you will just waste energy that could go into your lifts." Anyone that has witnessed Coan prepping before a lift will attest that he exhibits an outward relaxation. If, however, you are close enough to look into his eyes, there is an intensity that is frightening.
Also, when approaching a heavy training weight, a competition lift or a new personal record, the key is to keep out negative thoughts. Do not waste time in front of the bar; just lock yourself into your starting position and move the weight.
5) Consistency. Give it time. Steady consistent training will build steady consistent progress. A review of Ed Coan's career illustrates that he approaches his training as a lifetime process. While others have had their lifting careers cut short by injuries or burnout, Coan's slow, steady gains have lead to a collection of progressively higher world records.
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."