Ed Coan's M&F article? squat 7-10 sets 2-8 reps I'm confused.

[Parabellum]

I'm confused. The example workout Ed outlined for the squat is squat 7-10 sets 2-8 reps after a warmup.

What I don't understanf is how I actually figure out how much weight to use.
Do I do a percentage of my one rep max? 60 % (too light) or 90%.

Do I stay with the same weight, ex: 300 lbs for all 7-10 sets, or do I pyramid to a certain weight? If so I know I can do 8 reps at 315 and I max out at 405. Where would I start?

2-8 reps for 7 sets? I'm lost.

In that past I used to pick a weight I can do for 4-6 reps. When I hit 6 reps I would move up a few pounds. But eventually I wouldn't be able to handle as many sets and then stagnate and the weight would actually decrease, I would loose strength.

Can someone shed some light on this.

I"ve always done some type of hybrid bodybuilding work out mixed with what I that was a powerlifting workout. Like the MAX-OT workout.

Lost and I can't find my way...... arghhh

For example today I did the day one workout.
I only did 3 sets out of the seven (because it's been a while)
315x4, 315x3, 315x3. Was this wrong? I continued with the other exercises as normal, once I hit 12 I move up a few lbs. Should I do that for the squat as outlined above and below?


Ed Coan's workout from Muscle and Fitness?


Day 1
squat 7-10 sets 2-8 reps
single leg press 2 sets 10-12 reps
single leg curl 2 sets 10-12 reps
Leg Extentions 2 sets 10-12 reps
Seated calf raise 3 sets 10-12 reps
Crunch 3 sets 20 reps

day 2 REST

day 3
Bench Press 7-10 sets 2-8 reps
Close-Groip Bench 2 sets 10-12 reps
Incline Bench Press 2 sets 10-12 reps
Overhead Tri extentions 2 sets 10-12 reps or lying french press
side bends, russian twist or weighted crunch 3 sets 20 reps

day 4
Conventional Deadlift 7-10 reps 2-8 reps
Stiff-legged deadlists 2 sets 8-10 reps
Bent over barbell row 2 sets 8-10 reps
T-bar rows 2 sets 8-10 reps
Med-Wide grip pull-ups r pulldowns 2 sets 8-10 reps
Seated calves 2 sets 20 reps
crunch 3 sets 20 reps

Day 5
behind the neck press 5 sets 2-8 reps
Front Dumbell press 3 sets 8-10 reps
Lateral raises 3 sets 8-10 reps
Press down 3 sets 8-10 reps
Weighed dips 2 sets 15 reps
Standing barbell curl 2 sets 20 reps
side bends, russian twist or weighted crunch 3 sets 20 reps

 

[solidj55]

From what little bit I know, if your wanting raw strength try Westside style. Most people on here use this method and most of these guys are strong MFers. If your not interested in Westside style training talk to Powerlifterjay. He doesnt use strictly Westside training(just some of the exercises from what I gather) and he is one strong MOFO from what I hear. Experimenting is what works best, try different things and see what works best for you.

 

[solidj55]

Oh yea, I forgot to mention something. This is strictly my opinion but I kind of think for the average person that Ed's workout may be a little overkill and cause overtraining. I know for me because I tried one of his past published workouts and I was badly overtrained. I dont use any extra curricular supplements(AKA Juice) but I take in a lot of protein everyday. But everyone is different so you may respond well to it. Just for me it looks like too much. I respond better to less than some people do.

 

[Parabellum]

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