Ed Coan Powerlifting Programs' title='Ed Coan Powerlifting Programs' />One Exercise Per Day John Phung. One Exercise Per DayIve been asked this question more than once, in one way or another Youre making crazy gainz. Whats your programming like brah So, Im going to write a blog post and tell whoever in the future to read this instead of typing the same thing over and over again. Fresh off her historic quadruple bodyweight deadlift, we spoke to Stefi Cohen to learn about her approach to powerlifting, weightlifting, and bodybuilding. In this installment of the powerlifting programs series, Johnny Pains GreySkull Linear Progression is analyzed in terms of its efficacy for powerlifting. Ed Coan Powerlifting Programs' title='Ed Coan Powerlifting Programs' />OK. For those who dont want to reverse engineer my training log that I painstakingly put together day after day for the past few years, my current training split generally looks like this Monday Squat Variation usually high bar squatTuesday Press Variation usually bench press or reverse grip bench pressWednesday Squat Variation usually front squatThursday Press Variation sometimes overhead press, but now its either bench press or reverse gripFriday Squat Variation usually high bar squatSaturday Press Variation usually bench press or reverse grip bench pressSunday Buffet usually sushi buffet, but sometimes Mc. Donalds, Vietnamese food, pizza, or something elseAs you probably noticed, Im not naming each day to be based off of a certain body part ie. Squat instead of Leg Day. The reason why I do this is because I typical only perform one lift per day Why I Only Perform 1 Exercise Per Day. Now, for the handful of you folks that have visited my blog more than once, you may remember that I used to do the Texas Method. Its a solid, simple, effective program, but due to circumstances at work, I couldnt continue training multiple body parts per day. It simply took too long and I would be exhausted afterwards, especially during Volume Day. So, I kinda sorta stumbled across this One Exercise Per Day thing out of necessity. I still wanted to make progress, but couldnt spend all day training. I had to hack away at the unessential, and focus on the core, fundamental lifts. I ended up training 5 days per week from Monday to Friday, hitting only 1 exercise per day. I found it to be time and energy efficient, and it also made my day predictable and consistent. The most important part is that I made progress. What I Do During Each Training Session. As far as what I do each day, it generally follows this template Paused Reps  Heavy Singles  PR Attempts   Work SetsBack Off Sets. My warm up consists of paused reps, working my way up to a heavy single thats paused, and without a belt. Then, Ill slap on a belt and pause some more, add on more weight and then do a heavy single without a pause. Sometimes, the heavy single will be replaced or followed by a PR attempt. Usually, Ill do some work sets after these days its 2 3 sets of 3 5 or something like that, but if Im satisfied with my PR, or Im lazy, I wont do any sets after. And thats basically it. The volume that Im doing is considerably less than before, used to perform 5 sets of 5, and sometimes 1. Im still making progress now with the lower amount of work and getting still stronger. I think this has to do with the frequency that I do sets at high intensity, and finding a balance between volume and my ability to recover from training. Progress has been steady and I dont feel completely exhausted after a high volume workout. Progression. The progression from week to week is pretty simple. Its usually one or more of the following Add more weight to the bar each week for the work sets. Add more sets each week until hit desired sets x reps. Add more weight and try to break a PRAs long as youre adding more weight to the bar, youre getting stronger. By the same token, as long as Im adding more weight to the bar, Im getting stronger. What About Lats, Biceps Other Accessory WorkBiceps are like ornaments on a Christmas tree. Bullet Proof Manager Pdf. Ed Coan. These days, Ill randomly bust out a set of chin ups or pull ups. Usually before I bench, Ill do some bicep curls with an empty bar to get my elbows warmed up and pain free. My back, including my lats have been built primarily with the squat. In the future, I may add in more consistent back exercises in the form of pull ups, chin ups and deadlifts. Might even throw in some jump rope for cardio and calves, and neck training again. But then, it wouldnt be One Exercise Per Day really, and I would have to change the name of what Im doing. Ahh. well see what happens. The Dreaded Deadlift. This was done on July 2, 2. The last time I did deadlifts was in APRIL. Ive personally found that if my squat increases, my deadlift will increase too. Theres a lot of overlap between the two exercises, but Ive found that I can squat with much more frequency and recovery a lot faster between squat workouts compared to deadlifting. It may be the case that because I dont train the deadlift frequently, it takes me longer to recover from any sort of deadlift training. As long as my squat is good, and as long as my thumbs can endure the pain and pressure from utilizing the hook grip, my deadlift will be OK. However, if I want to become a better deadlifter, Ill have to deadlift more often. Here are some possible changes to incorporate more deadlifting 1. Deadlifting Once A Week. Monday Squat Variation. Tuesday Bench Press. Wednesday Deadlift. Thursday Bench Press. Friday Squat Variation. Saturday Bench Press. Sunday Buffet. This arrangement replaces a squat session with a deadlift session in the middle of the week when I normally perform front squats. Ive experienced that the more frequent you do something, the better you get at it within reason, and deadlifting once per week is probably better than nothing. Squats and deadlifts arent performed back to back, so my back will always get at least a day of rest before being summoned to lift something relatively heavy again. Overhead presses can be done on Thursdays, but now Im focused on pushing my regular grip bench press along with my reverse grip bench press, so Ill probably alternate between the two for every push session. Also, I want to see what the effects of not performing OHP on a regular basis are, and see if theyre really crucial for healthy shoulders. Ill definitely add them into the mix in the future though, because I would like to press LMAO3. PLATES overhead one day. Deadlifting Twice A Week. Monday Bench Press. Tuesday Squat Variation. Wednesday Deadlift. Thursday Bench Press. Friday Squat Variation. Saturday Deadlift. Sunday Buffet. This arrangement strikes a balance between all 3 core lifts. Squat, bench press and deadlift are done twice per week per exercise. Squats and deadlifts are done back to back, followed by a day or 2 days rest after the deadlift. And by rest, I mean not performing any exercises that involves the squatting or deadlifting. Now, the reason why I set squats first, followed by deadlifts the next day is because Im more comfortable lifting something heavy after a heavy squat workout rather than the other way around. Because there are two bench press days during the week, I would likely perform a regular grip bench press on one day, and then reverse grip bench presses on the other. Now, there are many ways to arrange a One Exercise Per Day, 6 Days A Week training split, but these are the two that Im looking to branch towards. Is Training 1 Exercise Per Day Right For Me Maybe. Consider this There are many ways to skin a cat There are also many breeds of cats, along with many different types of big cats along with domestic cats. And Im sure theres many different knives and tools used to skin animals.