Alright. My DL has been stuck for far too long. I can easily bring up my squat, overhead, and bench but the DL eludes me. I honestly havent done any real DL specific training in a long time, not in the same sense as how I squat and bench. So I am taking the plunge and trying the Coan/Phillipi routine. Been looking at it for some time and thought it would be too much work, but I will give it an honest go. Details below.
Coan/Phillipi 10 week Deadlift RoutineBased on a 585 lbs (265 kg) current max and a 635 lbs (288 kg) desired max we get the following cycle. Weights are rounded to the nearest 5 lbs. Notation: sets x reps @ weight.
NOTES: Percentages for the deadlifts are based on the desired max whereas percentages for the power shrugs are based on the current max. Rest 90-120 sec between sets of all assistance exercises.
Week 1
Deadlift (75%): 1x2 @ 475 lbs
Speed deadlift (60%): 8x3 @ 380 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 2
Deadlift (80%): 1x2 @ 510 lbs
Speed deadlift (65%): 8x3 @ 415 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 3
Deadlift (85%): 1x2 @ 540 lbs
Speed deadlift (70%): 6x3 @ 445 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 4
Deadlift (90%): 1x2 @ 570 lbs
Speed deadlift (75%): 5x3 @ 475 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 5
Deadlift (80%): 3x3 @ 510 lbs
Speed deadlift (65%): 3x3 @ 415 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 350 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 6
Deadlift (85%): 1x2 @ 540 lbs
Speed deadlift (70%): 3x3 @ 445 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 380 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 7
Deadlift (90%): 1x2 @ 570 lbs
Speed deadlift (75%): 3x3 @ 475 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 410 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 8
Deadlift (95%): 1x2 @ 605 lbs
Speed deadlift (70%): 3x3 @ 445 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 9
Deadlift (97.5%): 1x1 @ 620 lbs
Speed deadlift (70%): 2x3 @ 445 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 440 lbs
Stiff-leg deadlift: 2x5
Week 10
Deadlift (100%): 1x1 @ 635 lbs
Speed deadlift (60%): 2x3 @ 380 lbs (rest as needed b/w sets)
Week 11: Meet day/max attempt
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Not an unreasonable goal. Im sure I was good for over 600lbs at one point but hadnt maxed. 635 should be doable without much strain.
First 6-7 weeks look doable, we will see about the rest. Starts tonight!!!
Note: Im still taking it easy, relatively. If it feels like too much, I will stop and lower the weight. I just have to make progress somewhere. I will not be able to do the circuits in my gym so that will take some stress off. Im sure this program was not made with the natural lifter in mind.
