These are program’s I’ve used in the past, they are simple, to the point, no thrills, no fluff and no BS! These programs are flexible, adaptable and can be incorporated easily into your existing program (if you know what your doing!).
Who is Ed Coan? Well if you don’t know then you must be knew to powerlifting because he is a G.O.A.T in powerlifting! If they had a lifetime achievement award he would have one! He is up there with Bill Kaz, Kirk Karwoski, Lee Moran, Doug Young, Fred Hatfield, Don Reinhoudt, and Paul Anderson.
During Ed’s career he broke a whopping 71 world records and 30 unofficial world records throughout his career. Ed Coan was not the heaviest powerlifter, he wasn’t even the heaviest in his weight class! Which is what makes his feats of strength so impressive! His lifts were way above what other’s at the time were doing in his class or weight classes above!
He was the lightest lifter to cross the 2,400 lbs total barrier in the powerlifting. In 1991 competing in the 220 lbs class, Ed deadlifted 901 lbs which was another world record that stood for a very long time. Its considered still to this day to be one of the most impressive feats of strength ever completed.
Ed Coan’s best result in an international, and drug tested, competition is 1,035 kg (2,282 lbs) in the 100 kg weight class at the 1994 IPF International Powerlifting Federation, Senior World Championships. This at the time was a world record.
Ed Coans best single ply lift records are as follows:
- Squat: 1019 lbs (462kg)
- Bench Press: 584 lbs (265kg)
- Deadlift: 901 lbs (409kg)
- Total: 2463.6 lbs (1117.5 kg)
Even though Ed is serving a life-time ban for failing IPF drug tests on more than one occasion during his career he is still considered a true legend.
A book that I have in my collection of Powerlifting material is the below, It’s a great read and if your serious in following in Ed Coan’s footsteps and his training style its definitely worth a read! Click the link below to get your reply.
The below video is a bit lengthy (56 minutes) but it’s a great interview delving into the mind of Ed Coan.
12 Week Peaking Program
This is a 12 week peaking program that can be adapted to all three main lifts (squat, bench press, deadlift). It’s a frequency of just one session per week starting week one performing 2 sets of 10 reps at 70% of your one rep max (1RM). Then finishing week 12 for 1 heavy single at your new projected max which is 111.1% of your current 1RM (11.1% heavier). Simple AF! Below is a template of the program, you can see you never perform more than 2 sets for each session, as the intensity increases the volume and number of reps per set decreases: 2×10/2×8/2×5/2×3/2×2 then you peak 1×1 week 12.
14 Week Peaking Program
My personal opinion, this program is better suited for the Squat and Bench Press, the main difference between this 14 week and the 12 week is the intensity percentages which is why it’s two weeks longer in duration than the first program.
You start at a lower intensity of 66.7% of 1RM for week one-two instead of 70.4%. In addition, week 13 you perform 107%.4 for a heavy single which is left out in the 12 week peaking program.
For both programs the information is displayed as set x rep at percentage of one rep max, and the weight is either rounded to the nearest 5 for pounds and 2.5 for kilograms. Simple.
Download Excel File
12 Week Program File
14 Week Program File
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