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Ed Coan Bench Press Training Cycle
Enter your RM:
Day 1 - Wednesday
Bench Press
Week
Weight
Reps
Sets
Week 1
10
2
Week 2
10
2
Week 3
8
2
Week 4
8
2
Week 5
5
2
Week 6
5
2
Week 7
5
2
Week 8
3
2
Week 9
3
2
Week 10
2
2
Week 11
2
2
Week 12
1
1
Narrow Grip Bench Press
Week
Weight
Reps
Sets
Week 1
10
2
Week 2
10
2
Week 3
8
2
Week 4
8
2
Week 5
5
2
Week 6
5
2
Week 7
5
2
Week 8
3
2
Week 9
3
2
Week 10
2
2
Week 11
2
2
Week 12
1
1
Incline Bench Press
Week
Weight
Reps
Sets
Week 1
10
2
Week 2
10
2
Week 3
8
2
Week 4
8
2
Week 5
5
2
Week 6
5
2
Week 7
5
2
Week 8
3
2
Week 9
3
2
Week 10
2
2
Week 11
2
2
Week 12
1
1
Day 2 - Saturday
Light Bench Press
Week
Weight
Reps
Sets
Week 1
10
2
Week 2
10
2
Week 3
10
2
Week 4
10
2
Week 5
10
2
Week 6
10
2
Week 7
10
2
Week 8
10
2
Week 9
10
2
Week 10
10
2
Week 11
10
2
Week 12
10
2
On his light days Ed does
2-3 sets of triceps pushdowns (8-10 reps)
1-2 sets of weighted dips (10-12 reps)
He also does some flyes
which he founds therapeutic(torn pec).
© Joe Skopec 2005
