I just recently got into powerlifting and I'm looking to improve in all 3 lifts. I just had my first meet and was happy with what I did, but everything needs improvement. My question was how to integrate a program like the Ed Coan DL into a weekly schedule? would I be overdoing it by training four times a week? I was thinking something like this:
Mon: DL program
Tues: Max Bench
Wed: GPP
Thurs:Squat (speed work i think)
Fri: Dynamic Bench
On your squat day I would either do speed work, or multiple sets of doubles or triples, just no ME stuff.
Also - I would consider making the squat day more quad dominant as the coan program will fry your lower back/glutes/hamstrings. Maybe some higher rep back extensions/reverse hypers on that day to aid recovery as well.
I would take your goals and then figure out whats causing your limitations in your lifts, then start asking about a program. If youre new, you might not need speed work, extra GPP sessions, etc. Keep this shit simple.
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Good point Artguy. I have noticed that my strength is increasing pretty fast on what I've been doing (except for bench). So maybe I'll stick with it, make some minor changes, and go with it.
Frank and Gq have more experience with the big lifts, but in my experience following ME deadlifts with ME bench the very next day is a mistake. Not enough rest, but also, my lats and tris take enough of a beating when pulling to negatively effect my bench.
Gq's right though about keeping it simple; I just wonder about that particular element of your proposed schedule.
*I just glanced at the Ed Coan routine, and it seems there's a lot of rowing and pulldowns too... I'd bet your lats will be done, and unable to perform as well as you'd like the next day for bench.
If I benched the next day, I just feel it in my lower back when arching for benching. Sometimes I feel it on the Saturday after I deadlift on Wednesday!
Frank and Gq have more experience with the big lifts, but in my experience following ME deadlifts with ME bench the very next day is a mistake. Not enough rest, but also, my lats and tris take enough of a beating when pulling to negatively effect my bench.
Gq's right though about keeping it simple; I just wonder about that particular element of your proposed schedule.
*I just glanced at the Ed Coan routine, and it seems there's a lot of rowing and pulldowns too... I'd bet your lats will be done, and unable to perform as well as you'd like the next day for bench.
i dont like doing ME days back to back but while doing coan its not really a full out ME so its not as bad. And your bench is going to sufer it is s adeadlif routine
Good points guys. I have been doing FSQ, DL and Bench in the same workout three days a week and find myself fried when I try to bench. Just can't use the whole body to send the bar up probably due to a tired back and shoulders.
That Coan workout looks good, I would just go light on the GPP stuff so you are fresh for the weights.
Integrating Ed Coan DL program
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