Ed Coan Peaking Program #2 (14 Weeks)

Overview

A minimalist single-lift peaking cycle, adapted from The WeighTrainer's write-up of how Ed Coan approached a max attempt. Training drops to one lift, once a week, for 14 weeks: 2 work sets per session (falling to 1 set in the last two weeks), reps stepping down from 10 to 1 as load climbs toward a target max, ending in a single all-out attempt in week 14. Built here around the deadlift — Coan's signature lift — but the same table applies unchanged to squat or bench; just point it at a different exercise.

Who it's for

Intermediate to advanced lifters who want to drive one lift toward a new peak without much added fatigue. Since only one lift and one session per week are touched, this slots on top of whatever else you're already training rather than replacing it.

Program structure

One main-lift session per week, 14 weeks total. Sets and reps taper as intensity rises:

• Weeks 1–2: 2 sets x 10 reps @ 60.5%
• Week 3: 2 x 8 @ 64%
• Week 4: 2 x 8 @ 67%
• Week 5: 2 x 5 @ 70.5%
• Week 6: 2 x 5 @ 73.5%
• Week 7: 2 x 5 @ 77%
• Week 8: 2 x 5 @ 80%
• Week 9: 2 x 3 @ 83.5%
• Week 10: 2 x 3 @ 87%
• Week 11: 2 x 2 @ 90%
• Week 12: 2 x 2 @ 93.5%
• Week 13: 1 x 1 @ 96.5%
• Week 14: 1 x 1 @ 100% — the test attempt

Intensity & progression

Every percentage is measured against a "target max," not your current one-rep max. Set the target conservatively — roughly 5–10 kg above what you can currently lift — and enter that number as the lift's 1RM in the app; the whole table scales off it. Warm-ups aren't prescribed, so build your own ramp before each week's work sets.

No work set should be taken to grinding failure. Because the target sits a bit above your current max, every set through week 12 should still leave reps in reserve — that cushion is the point of this style of peaking. The only set meant to be maximal is the single attempt in week 14.

This is a one-shot cycle: once you reach the week-14 test, the block is done. To run it again, pick a new target above your new best and restart from week 1.

How to run it

Before week 1, decide your target max and set it as the lift's 1RM in the app. Train the lift once a week following the table above; everything else in your training stays as normal. Weeks 1–12 carry 2 work sets each; weeks 13–14 drop to a single set, with week 14 the test day where you go for the full target weight.

FAQ

Can I run this for squat or bench instead of deadlift? Yes — the percentages, reps, and set counts are identical, just apply the table to the lift you want to peak.

How is this different from the 12-week version in the library? Same idea and the same final test, just a different pace — this 14-week version spreads the ramp over two extra weeks.

Should any of these sets be taken to failure? No. Every set before the week-14 test should feel like it has reps left — the target is picked conservatively so early sets stay comfortable.

What weight do I actually load, since it's based on a "target," not my current max? Whatever you can currently lift, plus roughly 5–10 kg — enter that as the target max, and every week's load is a percentage of it.

What do I do after week 14? Treat the block as finished. Set a new target max above your result and start the 14 weeks over.