This program is based on powerlifting the main moves and some bodybuilding to keep the main moves strong without any weak spots through the body.
The main lifts each day is on a 12-week cycle.
This we call the Coan program, as in Ed Coan the greatest powerlifter ever, used a basic cycle like this and still does.
We use to work this cycle 12 years ago and have done on and off for many events.
For me/us it has been awesome for gaining raw strength.
All you do on each main move is set a weight 12 weeks from now and count it back to week one with a reduction in weight and rep counts accordingly.
To give you an idea.
Here is my Dead Lift Cycle
1 130 x 8
2 135 x 8
3 140 x 5
4 145 x 5
5 150 x 5
6 155 x 5
7 160 x 5
8 165 x 3
9 170 x 3
10 175 x 2
11 180 x 2
12 185 x 2
Now as you can see the weight goes up and reps decrease.
The end weight is not a balls out max.
Think about this – I can do around 200 so I have not overtaxed myself there.
If I do 2 clean crisp reps with 185 my max at a meet will be a judged 195 or so.
So if you can do 150 or so as a max now – tap in 160 at the end.
You do not have to balls it out to get strong. Work up to that over 12 weeks – test yourself then set another 12 week. Maybe then setting out 165-170 for 2.
Eat right and work on it and all the lifts.
The main lifts for me go up in 5kg a week on Squat and Dead Lift and 2.5kg a week on Bench and Press.
I advise you to keep the pressing moves at 2.5- 5kg jumps are too big.
So we have a main move for each day and train four days a week with weights.
The main moves are for ONE main set after warm ups.
The other moves are ONE tester set and ONE main set.
These can also decrease in reps, as you get stronger. Or set a rep range and stick at it adding weight as you can over the weeks.
So let’s map this out.
Squat Day cycle weight and reps planned
One Leg Leg Press 1 tester 1 set 12 reps
Leg Curl 1 tester 1 set 12 reps
Leg Extensions 1 tester 1 main set
Cal Raise 3 sets
Abs 3 sets
Bench Press cycle weight and reps as planned
Close Grip Bench Press 1 tester set 1 set – I chose on these to follow the same reps as main move.
Incline Bench same as above
These two moves are also paused to increase power off chest for a meet
Fly 2 x 15
Abs 3 x 20
Dead Lifts cycle weight and reps
Bent Over Rows 1 tester set 1 main set reps same as the dead lifts
So if I’m on 5’s in dead’s I will do the same on these
Chins 1 tester set 1 main- reps same as above -weight added
Pull Downs Hammer 2 x 8
Bent Over Lat Raise 2 x 12
Calf Raise 3 x 12
This is a shoulder press – this cycle I have opted for a seated shoulder press
This is done on a basic cycle for reps planned
Front Lat Raise 1 tester set 1 main set 8 reps
Side Lat Raise -same as above
Barbell Curl 2 x 8
Extensions 1 tester set 1 main set 8 reps
Push Downs 1 tester set 1 main set 8 reps
Abs 3 x 20
Day 1 is Squat Day and so on …
The other days – I walk, run, lunge and stretch.
Don’t over push the main cycle weights — your better edging on just below your max or only a smidge above.
I know it seems like nothing 10kg in 12 weeks but do 3 cycles like that and your really movin iron.
But in real good style. Strong and safe.
Keep checking out my journals you will see how this program pans out. Love to ya all Ian x