Coan Plan#2 - Friday
Deepsquatter's Ed Coan Squat routine - Set up for a 606 initial
deadlift- convert accordingly.
|
WK
|
DEADLIFT
|
REPS
|
STIFF LEGS
|
BB ROW
|
CHINS
|
DB ROW OR
BENT LATERAL
|
|
1
|
424.2
|
8
|
1 SET* 8-10
|
2 SETS* 8-10
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
2
|
454.5
|
8
|
1 SET* 8-10
|
2 SETS* 8-10
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
3
|
484.8
|
6
|
1 SET* 8-10
|
2 SETS* 8-10
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
4
|
509.04
|
5
|
1 SET* 8-10
|
2 SETS* 8-10
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
5
|
533.28
|
5
|
1 SET* 8-10
|
2 SETS* 8-10
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
6
|
545.4
|
5
|
1 SET* 8-10
|
2 SETS* 8-10
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
7
|
569.64
|
3
|
1 SET* 8-10
|
2 SETS* 8-10
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
8
|
593.88
|
3
|
1 SET* 8-10
|
2 SETS* 8-10
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
9
|
606
|
2
|
XXX
|
XXX
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
10
|
612.06
|
2
|
XXX
|
XXX
|
2 SETS* 8-10
|
1 SET * 10-12
|
|
|
|
|
|
|
|
|
|
11
|
1ST
|
593.9
|
2ND
|
621.15
|
3RD
|
633.27
|
**** STRETCH BETWEEN SETS***
* FOR DEADLIFTS - WARMUP AS NECESSARY 3-5 SETS
PRIOR TO WORK SETS
* FOR ROWS & CHINS PERFORM 1-2 WARMUPS AS
NEEDED**
* PERFORM GRIP WORK AT END*
Last Updated on 09/04/1997
By Deepsquatter