Ed coan deadlift routine -- manipulated for bench

[jdoyle650]

i always get about a 50lb gain from the Ed Coan Deadlift routine, i was thinking of doing something like this for bench:

Week 1:

Bench: (75%)x 2 reps

Speed Bench (60%)8 sets x 3 reps (90 sec rest b/w sets)

Assistance: overhead barbell extensions, behind-the-neck press, front lateral raise, bench with legs up and crossed. 8 reps 3 sets in a circut

Week 2:

Bench (80%)x 2 reps

Speed Bench (65%)8 sets x 3 reps (90 sec rest b/w sets)

Assistance: overhead barbell extensions, behind-the-neck press, front lateral raise, bench with legs up and crossed. 8 reps 3 sets in a circut.

Week 3:

Bench (85%)x 2 reps

Speed Bench (70%)6 sets x 3 reps (90-120 sec rest b/w sets)

Assistance: overhead barbell extensions, behind-the-neck press, front lateral raise, bench with legs up and crossed. 8 reps 3 sets in a circut

Week 4:

Bench (90%)x 2 reps

Speed Bench (75%)5 sets x 3 reps (90-120 sec rest b/w sets)

Assistance: overhead barbell extensions, behind-the-neck press, front lateral raise, bench with legs up and crossed. 8 reps 3 sets in a circut

Week 5:

Bench (80%)3 sets x 3 reps

Speed Bench (65%)3 sets x 3 reps (120 sec rest b/w sets)

Assistance: 3x5 @90 second rest- overhead barbell extensions, behind-the-neck press, front lateral raise, bench with legs up and crossed. will also do a heavy lockout

Week 6:

Bench (85%)x 2 reps

Speed Bench (70%)3 sets x 3 reps (120 sec rest b/w sets)

Assistance: 3x5 @90 second rest- overhead barbell extensions, behind-the-neck press, front lateral raise, bench with legs up and crossed. will also do a heavy lockout

Week 7:

Bench (90%)x 2 reps

Speed Bench(75%)3 sets x 3 reps (120 sec rest b/w sets)

Assistance: 3x5 @90 second rest- overhead barbell extensions, behind-the-neck press, front lateral raise, bench with legs up and crossed. will also do a heavy lockout

Week 8:

Bench (95%)x 2 reps

Speed Bench (70%)3 sets x 3 reps (120 sec rest b/w sets)

Assistance: 3x5 @90 second rest- overhead barbell extensions, behind-the-neck press, front lateral raise, bench with legs up and crossed. will also do a heavy lockout

Week 9:

Bench (97.5%)x 1 rep

Speed Bench (70%)2 sets x 3 reps (Rest as needed)

Assistance: bench with legs up and crossed 5 reps 3 sets

will also do a heavy lockout

Week 10:

Bench (100%)x 1 rep

Speed Bench (60%)2 sets x 3 reps (Rest as needed)

Week 11:

MEET DAY


i was also thinking of shortening this to 6 weeks, since it takes me at most 3-4 days to recover from a tough bench workout (takes me 4-5 days to recover from deadlift). i can do this if i choose to lift on a sunday and thursday

[Big Sexy J]

I am interested in how this goes...DO IT

[jdoyle650]

hmmm... the first workout seemed SUPER easy. i am thinking of doing all the speed benching with my legs up and crossed, and changing the assistance a little bit.

[jdoyle650]

ok. modified this to aid my personal needs a bit more. i am doing week 1, day 2 tomorro

Week 1:

day 1:

Bench: (75%)x 2 reps

Speed Bench (legs crossed)(60%)8 sets x 3 reps (90 sec rest b/w sets)

Assistance: overhead barbell extensions, behind-the-neck press, front lateral raise, weighted pullups. 8 reps 3 sets in a circut

day 2:

Bench (80%)x 2 reps

Speed Bench (legs crossed) (65%)8 sets x 3 reps (90 sec rest b/w sets)

Assistance: overhead barbell extensions, behind-the-neck press, front lateral raise, weighted pullups. 8 reps 3 sets in a circut.

Week 2:

day 1

Bench (85%)x 2 reps

Speed Bench (legs crossed) (70%)6 sets x 3 reps (90-120 sec rest b/w sets)

Assistance: overhead barbell extensions, behind-the-neck press, front lateral raise, weighted pullups. 8 reps 3 sets in a circut

day 2:

Bench (90%)x 2 reps

Speed Bench (legs crossed) (75%)5 sets x 3 reps (90-120 sec rest b/w sets)

Assistance: overhead barbell extensions, behind-the-neck press, front lateral raise, weighted pullups. 8 reps 3 sets in a circut

Week 3:

day 1:

Bench (80%)3 sets x 3 reps

Speed Bench (legs crossed) (65%)3 sets x 3 reps (120 sec rest b/w sets)

Assistance: 3x5 @90 second rest- overhead barbell extensions, behind-the-neck press, front lateral raise, weighted pullups. will also do a heavy lockout

day 2:

Bench (85%)x 2 reps

Speed Bench (legs crossed) (70%)3 sets x 3 reps (120 sec rest b/w sets)

Assistance: 3x5 @90 second rest- overhead barbell extensions, behind-the-neck press, front lateral raise, weighted pullups. will also do a heavy lockout

Week 4:

day 1:

Bench (90%)x 2 reps

Speed Bench(legs crossed) (75%)3 sets x 3 reps (120 sec rest b/w sets)

Assistance: 3x5 @90 second rest- overhead barbell extensions, behind-the-neck press, front lateral raise, weighted pullups. will also do a heavy lockout

day 2:

Bench (95%)x 2 reps

Speed Bench (legs crossed)(70%)3 sets x 3 reps (120 sec rest b/w sets)

Assistance: 3x5 @90 second rest- overhead barbell extensions, behind-the-neck press, front lateral raise, weighted pullups. will also do a heavy lockout

Week 5:

day 1:

Bench (97.5%)x 1 rep

Speed Bench (legs crossed)(70%)2 sets x 3 reps (Rest as needed)

Assistance: weighted pullups 5 reps 3 sets

will also do a heavy lockout

day 2:

Bench (100%)x 1 rep

Speed Bench (60%)2 sets x 3 reps (Rest as needed)

Week 6:

MEET DAY

[benbriz]

So your thinking of useing this as a meet prep type thing? I think your really limiting your gains if you used this as your normal program....

[jdoyle650]

So your thinking of useing this as a meet prep type thing? I think your really limiting your gains if you used this as your normal program....

i am experimenting with this. if I get at least a 25 lb gain from this, then I will probably use it as a meet prep thing.

[jdoyle650]

just finished the second workout. I found that having my legs crossed during speed sets makes them not really speed sets because I move the bar MUCH slower. o well, ill call them "control sets" or something... i think i will benefit from them much more than speed sets anyway.

[jdoyle650]

just finished week 3, day 2. omg... I am going to get massive gains from this routine...

[BEhave]

So what ever happened with this?