Deepsquatter's 4 Day Coan Plan

This plan is originally from Deepsquatter's page, and this local copy has been modified only by transforming it into a form more readable in my opinion.
 
SUNDAY SQUAT
MONDAY BENCH
WEDNESDAY DEADLIFT
FRIDAY BENCH


To Deepsquatters routines

SQUAT

ED COAN SQUAT CYCLE(SLIGHTLY MODIFIED)
SET MAX SQUAT PRIOR TO START - PROJECT 25-30 LBS
Set Up for a 500 lb initial squat - adjust accordingly.
 

WK SQUAT REPS LEG EXT LEG CURL LT DL HAMMER
1 350 8 3* 8-10 4* 8-10 3 * 5 REPS 2* 8-10
             
2 360 8 3* 8-10 4* 8-10   2* 8-10
             
3 370 8 3* 8-10 4* 8-10   2* 8-10
             
4 390 5 3* 8-10 4* 8-10   2* 8-10
             
5 410 5 3* 8-10 4* 8-10   2* 8-10
             
6 430 5 3* 8-10 4* 8-10   2* 8-10
             
7 450 5 3* 8-10 4* 8-10   2* 8-10
             
8 470 5 3* 8-10 4* 8-10   2* 8-10
             
9 495 3 3* 8-10 4* 8-10   2* 8-10
             
10 505 3       2* 8-10
             
11 510 2       2* 8-10
             
12 515 2       2* 8-10
             
13 MEET 1ST 490 2ND 515 3RD 530

* LT DL FOCUS ON FORM & EXPLOSION
***SQUATS - WARMUP THEN STRETCH BETWEEN SETS***

BENCH DAY 1

ED COAN BENCH CYCLE(SLIGHTLY MODIFIED)
SET MAX BENCH PRIOR TO START - PROJECT 30 LBS
Set up for 370 lb initial bench - adjust accordingly


 

WK BENCH REPS CLOSE GRIPS INCL BB DIPS BB PRESS LATERAL
1 259 *8 *2 2* 8-10 2* 8-10 2 * 8 REPS 3* 8-12 3* 8-10
               
2 266.4 *8 *2 2* 8-10 2* 8-10 2 * 8 REPS 3* 8-12 3* 8-10
               
3 273.8 *8 *2 2* 8-10 2* 8-10 2 * 8 REPS 3* 8-12 3* 8-10
               
4 288.6 *5 *2 2* 5-7 2* 5-7 2 * 8 REPS 3* 8-12 3* 8-10
               
5 303.4 *5 *2 2* 5-7 2* 5-7 2 * 8 REPS 3* 8-12 3* 8-10
               
6 318.2 *5 *2 2* 5-7 2* 5-7 2 * 8 REPS 3* 8-12 3* 8-10
               
7 333 *5 *2 2* 3-4 2* 3-4 2 * 8 REPS 3* 8-12 3* 8-10
               
8 347.8 *3 *2 2* 3-4 2* 3-4 2 * 8 REPS 3* 8-12 3* 8-10
               
9 366.3 *3 *2 2* 3-4 XXX 2 * 8 REPS XXX XXX
               
10 373.7 *2P *2 2* 2-3 XXX 2 * 8 REPS XXX XXX
               
11 377.4 *2P *2 2* 2-3 XXX XXX XXX XXX
               
12 MEET 1ST 362.6 2ND 384.8 3RD 392.2  

*** PAUSE AT BOTTOM OF DIPS
***WEAR SHIRT LAST 2-3 WEEKS

DEADLIFT

ED COAN DEADLIFT CYCLE(SLIGHTLY MODIFIED)
SET MAX DL PRIOR TO START - PROJECT 30 TO 40 LBS
Set Up for a 500 lb initial deadlift - adjust accordingly.
 

WK LT SQUAT DEADLIFT REPS STIFFLEGS BB ROW CHINS SHRUG
1 3*5 REPS 350 8 2* 8-10 3* 8-10 3* 8-10 1* 20
               
2 3*5 REPS 375 8 2* 8-10 3* 8-10 3* 8-10 1* 20
               
3 3*5 REPS 400 5 2* 8-10 3* 8-10 3* 8-10 1* 20
               
4 3*5 REPS 420 5 2* 8-10 3* 8-10 3* 8-10 1* 20
               
5 3*5 REPS 440 5 2* 8-10 3* 8-10 3* 8-10 1* 20
               
6 3*5 REPS 450 3 2* 8-10 2* 8-10 3* 8-10 1* 20
               
7 3*5 REPS 470 3 2* 8-10 2* 8-10 3* 8-10 
OPTIONAL		 1* 20
               
8 XXX 490 3 2* 8-10 XXX 3* 8-10 OP 1* 20
               
9 XXX 500 2 2* 8-10 XXX XXX 1* 20
               
10 XXX 505 2 2* 8-10 XXX XXX 1* 20
11 XXX XXX XXX XXX XXX XXX XXX
               
12MEET   1ST 490 2ND 510 3RD 527.5

* LT SQUAT FOCUS ON FORM & EXPLOSION*
**** STRETCH BETWEEN SETS***
* FOR LT SQUATS, ROWS & CHINS PERFORM 1-2 WARMUPS**
* FOR DEADLIFTS - WARMUP AS NECESSARY 3-5 SETS PRIOR TO WORK SETS

BENCH 2

ED COAN BENCH CYCLE(SLIGHTLY MODIFIED) 
 

WK BENCH REPS FLYES(OP) DB PRESS PRESSDOWNS LYING TRICEP EXT
1 181.3 *5 *3 2* 8-10 2* 8-10 3 * 8 -10 2-3* 6-8
             
2 186.48 *5 *3 2* 8-10 2* 8-10 3 * 8 -10 2-3* 6-8
             
3 191.66 *5 *3 2* 8-10 2* 8-10 3 * 8 -10 2-3* 6-8
             
4 199.43 *5 *3 2* 8-10 2* 8-10 3 * 8 -10 2-3* 6-8
             
5 212.38 *5 *3 2* 8-10 2* 8-10 3 * 8 -10 2-3* 6-8
             
6 222.74 *5 *3 2* 8-10 2* 8-10 3 * 8 -10 2-3* 6-8
             
7 233.1 *5 *3 2* 8-10 2* 8-10 3 * 8 -10 2-3* 6-8
             
8 243.46 *5 *3 2* 8-10 2* 8-10 3 * 8 -10 2-3* 6-8
             
9 256.41 *5 *3 2* 8-10 2* 8-10 3 * 8 -10 2-3* 6-8
             
10 261.59 *5 *3 2* 8-10 XXX 3 * 8 -10 2-3* 6-8
             
11 264.18 *5 *3 XXX XXX XXX XXX
             
12 XXX XXX XXX XXX XXX XXX

*** PAUSE AT BOTTOM OF BENCHES - FORM & EXPLOSION
***WARM UP 1-3 SETS AS REQD - ESPECIALLY ON EXTENSIONS