Ed Coan 10 Week Training Cycle (Sharath)

Back Squat
Week 1 Week 2 Week 3 Week 4
67 |2 x 8| 72 |2x8| 76 |2x5| 80 |2x5|
Week 5 Week 6 Week 7 Week 8
83 |2x5| 86 |2x5| 92 |2x3| 95 |2x3|
Week 9 Week 10 Meet / Peak
98 |2x2| 102 |2x2| 110 |1x1|
Deep single leg leg Press 3 sets x 10 to 12 reps
Leg Extensions 2 sets 10 to 12 reps
Single Leg Leg Curls 2 sets 10 to 12 reps
Seated Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps

Bench Press
Week 1 Week 2 Week 3 Week 4
42 2x10 45 2x10 47 2x8 49 2x8
Week 5 Week 6 Week 7 Week 8
55 2x5 57 2x5 59 2x3 62 2x3
Week 9 Week 10 Meet / Peak
64 2x2 66 2x2 71 1x1

Close Grip Bench Press Paused

Week 1 Week 2 Week 3 Week 4
36 2x10 38 2x10 40 2x8 42 2x8
Week 5 Week 6 Week 7 Week 8
46 2x5 48 2x5 50 2x3 52 2x3
Week 9 Week 10
54 2x2 56 2x2

Incline Bench Press

Week 1 Week 2 Week 3 Week 4
31 2x10 32 2x10 34 2x8 36 2x8
Week 5 Week 6 Week 7 Week 8
39 2x5 41 2x5 43 2x3 45 2x3
Week 9 Week 10
46 2x2 48 2x2
Standing Calf Raise 3 sets 10 to 12 reps
Abs 3 sets 10 to 12 reps
Thursday Shoulder Work Out
Shoulder Press
Week 1 Week 2 Week 3 Week 4
39 2x10 41 2x10 44 2x8 46 2x8
Week 5 Week 6 Week 7 Week 8
50 2x5 52 2x5 55 2x3 0 2x3
Week 9 Week 10
0 2x2 61 2x2
Dumbbell Lateral Side Raises 2 sets of 10 to 12 reps
Hammer Grip Dumbbell Lateral Raises 2 sets 10 to 12 reps
Bent Over Dumbbell Raises 2 sets 10 to 12 reps