![]() ![]() At the end you should have completed each exercise with 3 sets of 8 reps. Take 2-3 minutes between the end of one circuit, and the beginning of the next. Perform 8 reps with each exercise resting 90 seconds between each. They must be performed in a circuit format, resting 90 seconds between each exercise, but do not super set. You will base your shrug numbers off of your original 1RM deadlift, not your desired 1RM.Ī total of 4 assistance exercises will be performed (see table below). Power Shrugs are added starting at week 5. (75%) 3 sets x 3 reps (120 sec rest b/w sets) (70%) 3 sets x 3 reps (120 sec rest b/w sets) ![]() (65%) 3 sets x 3 reps (120 sec rest b/w sets) (65%) 8 sets x 3 reps (90 sec rest b/w sets) (60%) 8 sets x 3 reps (90 sec rest b/w sets) **All percentages are based off of the Desired 1RM Ed Coan's Deadlift Program Week *Make sure you perform your usual warmups prior to starting the prescribed sets. ![]() Weeks 1-4 will been done in a circuit format, weeks 5-6 will not be performed in a circuit, weeks 7-8 volume drops, week 9 most assistance exercises are dropped and volume drops, and week 10 does not require any assistance work. Your volume will start to decrease, and the rest periods between your speed deadlifts increases.Īccessory work is planned for 9 weeks out of the 10 week program. The last 6 weeks of the program is focused on peaking your deadlift. Ed Coan’s reasoning for this was to get the back pre-fatigued, and put you in a similar situation as when you compete at a meet. The first 4 weeks of Coan’s routine are focused on working up to a heavy top set, and then decreasing the weight to focus on speed and acceleration. All Deadlift work set percentages will be based off your desired max. Your desired max can be anywhere between 20-40 Lb above your current max, the average is about 30 Lb. Before starting the routine you will need to know your current 1RM (1 rep max), and your desired 1RM. Each workout consists of heavy deadlifts, speed deadlifts, and various lower back assistance work. You will want to run this routine alongside your current routine for the other lifts. You may think you’re in shape but wait till you start this, the Puke factor on a scale of 1 to 10 is a 12!! – Mark Philippi Ed Coan’s Deadlift Routine ExplainedĮd Coan’s Deadlift Routine is a total of 10 weeks, and you will be Deadlifting once a week. This is a tough routine, one of the toughest I have ever tried. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |