Coan/Phillipi 10 week Deadlift Routine Questions & Log....

[smiffy180]

Right so below is my 10 week deadlift program that i am going to try to the best of my ability follow. Theres a few problems though......
First i would like to jump up 50kg in ten weeks; 5kg a week is that too much to ask?
Second @ what weight do i do the circuit training? There is nothing on the internet to tell me
Third, how should i warm up for it? Currently i am doing 50% of 1RM 8 reps, 60% 5 reps, 70% 3 reps, 80% 1 rep and then either 90% 1 rep or into program. This however i feel may be too much? Not sure how to warm up for it.
This will also be a training log for anyone who is interested (But obviously weekly)

Coan/Phillipi 10 week Deadlift Routine

Based on a 180 kg (397 lbs) current max and a 230 kg (507 lbs) desired max we get the following cycle. Weights are rounded to the nearest 2.5 kg. 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 @ 172.5 kg
Speed deadlift (60%): 8x3 @ 137.5 kg (Did it at 140kg due to lack of plates) (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 @ 185 kg
Speed deadlift (65%): 8x3 @ 150 kg (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 @ 195 kg
Speed deadlift (70%): 6x3 @ 160 kg (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 @ 207.5 kg
Speed deadlift (75%): 5x3 @ 172.5 kg (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 @ 185 kg
Speed deadlift (65%): 3x3 @ 150 kg (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 107.5 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 195 kg
Speed deadlift (70%): 3x3 @ 160 kg (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 117.5 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 207.5 kg
Speed deadlift (75%): 3x3 @ 172.5 kg (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 125 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 217.5 kg
Speed deadlift (70%): 3x3 @ 160 kg (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 135 kg
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 @ 225 kg
Speed deadlift (70%): 2x3 @ 160 kg (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 135 kg
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 230 kg
Speed deadlift (60%): 2x3 @ 137.5 kg (rest as needed b/w sets)

Week 11: Meet day/max attempt

So week 1 and the speed deadlift was a real shock to the system. i am rather stiff atm but i am glad as this is the first time (since starting deadlifts) that i have felt like i have worked out. Unfortunately due to time i did not have chance to do stiff legs and good mornings but now i know how long the workout will roughly take i can plan ahead for this.

[smiffy180]

Im also thinking of implementing some of the routine such as speed lifts into other workouts such as chest. Think this would work?

[didelydoo]

50kg in 10 weeks is too much to ask I'd say- 20kg is more realistic. However, if you're relatively new to deadlifts, you may get a fair bit more out of it first time round.

Set your max to high and you'll grind to a halt in no time.

Edit- if your current max is 180kg, how will you be pulling 185 in week 2?

[smiffy180]

didelydoo said:

50kg in 10 weeks is too much to ask I'd say- 20kg is more realistic. However, if you're relatively new to deadlifts, you may get a fair bit more out of it first time round.

Set your max to high and you'll grind to a halt in no time.

Edit- if your current max is 180kg, how will you be pulling 185 in week 2?

I rekon I could pull it. I haven't tried past 180 except when I tried 190 bit cracked my back.
I'll try for 50 and if it fails... meh ill knock it down. What weight to use for stiff legs etc?

[pilchardthecat]

50kg in 10 weeks is a lot, but do you really even know your 1RM?

I went from around 170kg to 200kg in 8 weeks and i am a lot smaller than you so proportionally 30kg is probably more for me than 50 is for you. I used my own plan/routine which looked quite similar to that one (basically just doing volume/reps one week and 1RM efforts the following week)

I say go for it. Just don't try and improve your squat (or anything else) at the same time!

[pilchardthecat]

didelydoo said:

Edit- if your current max is 180kg, how will you be pulling 185 in week 2?

I kept asking myself that, every time i put new stuff on the bar, i thought how hard it was the last time i pulled 5 or 10kg less...... and then the bloody thing just comes off the floor.

[didelydoo]

pilchardthecat said:

I kept asking myself that, every time i put new stuff on the bar, i thought how hard it was the last time i pulled 5 or 10kg less...... and then the bloody thing just comes off the floor.

What I was saying is 180kg isn't your true max if you can pull 5kg more, for a double, within a week. It's probably 20kg below your 'true' max.

IME, up to 220kg gains can be quite quick, over and above that, it becomes exponentially harder.

[smiffy180]

didelydoo said:

pilchardthecat said:

I kept asking myself that, every time i put new stuff on the bar, i thought how hard it was the last time i pulled 5 or 10kg less...... and then the bloody thing just comes off the floor.

What I was saying is 180kg isn't your true max if you can pull 5kg more, for a double, within a week. It's probably 20kg below your 'true' max.

IME, up to 220kg gains can be quite quick, over and above that, it becomes exponentially harder.

Well 185/190 is likely to be my max but I just haven't pupped it so I'll stick with how it is. Ideally I'd like to be pulling 250kg by summer so I have a half decent chance in some local comps

[smiffy180]

pilchardthecat said:

I say go for it. Just don't try and improve your squat (or anything else) at the same time!

Why wouldn't you suggest this? That's what I'm constantly doing lol.

[smiffy180]

smiffy180 said:

Second @ what weight do i do the circuit training? There is nothing on the internet to tell me
Third, how should i warm up for it? Currently i am doing 50% of 1RM 8 reps, 60% 5 reps, 70% 3 reps, 80% 1 rep and then either 90% 1 rep or into program. This however i feel may be too much? Not sure how to warm up for it.

anybody able to answer these yet?

[chris_c201]

There isn't a set % for the assistance work, however after the heavy set and speed pulls your back will be.gubbed so don't expect heavy weights, c100kg for sldl's and 60kg for bent over rows.

It's a very intense programme and I think 50kg gain is was too much if 180 is actually your max, if it's not then why are you doing this programme? Expect your hands to get destroyed as well, I've ripped a few callous' while doing it.

Good luck with it....

[smiffy180]

chris_c201 said:

There isn't a set % for the assistance work, however after the heavy set and speed pulls your back will be.gubbed so don't expect heavy weights, c100kg for sldl's and 60kg for bent over rows.

It's a very intense programme and I think 50kg gain is was too much if 180 is actually your max, if it's not then why are you doing this programme? Expect your hands to get destroyed as well, I've ripped a few callous' while doing it.

Good luck with it....

Well thats better to know about the accessories. I'm going to aim for 50kg as it's what id like. If I can't keep up with the workout ill lower my sights. My hands got destroyed on the first session but are fine now. I think I might get the gloves out just to avoid this.
180 is my max as it's on off all the time; ive done 3 reps in the past and not been able to pull it on other days

[chris_c201]

I wouldn't bother with the gloves, mainly cos i generally don't take guys with gloves on in the gym very seriously ;-) If your pulling around the 200kg mark though i'm not implying you're one of them.

One point of clarification and i'm sure you are doing it anyway, make sure every single rep is an individual rep, e.g. bar stops on the ground and not touch and go.

Do you use straps? If at all possible avoid it, particularly for the heavy sets, if you NEED them for the speed pulls / assistance work then fair enough. Bit of liquid chalk works for me whenever i'm deadlifting, not used straps (other than for heavy shrugs) in a long time.

DL's are such a tough exercise that there is always the potential of "off" days. Make sure you are lining up to the bar consistently and as corny as it sounds, believing you are going to pull it. I went through a really poor spell lare last year where I kept failing pulls and it became a mental thing... cut the weights, got fired up again before heavy pulls and back on track.

All the best with the programme, it'll definitely provide consistency if nothing else, the volume of DL's you'll do over the 10 weeks is immense!

P.S - Forgot to comment on the warm-up point, keep the volume low when warming up for deads in my opinion... e.g. increment the weight as you say but sets of 3 / 4 reps is plenty.

Post up your progress....

Edited by chris_c201 on Friday 8th February 08:42

[pilchardthecat]

smiffy180 said:

pilchardthecat said:

I say go for it. Just don't try and improve your squat (or anything else) at the same time!

Why wouldn't you suggest this? That's what I'm constantly doing lol.

I cant progress properly in squats and deads at the same time, i have to focus on one and maintain the other or i hit a wall in both. It's probably CNS recovery, but my conclusions are empirical rather than scientific.

[smiffy180]

chris_c201 said:

I wouldn't bother with the gloves, mainly cos i generally don't take guys with gloves on in the gym very seriously ;-) If your pulling around the 200kg mark though i'm not implying you're one of them.

One point of clarification and i'm sure you are doing it anyway, make sure every single rep is an individual rep, e.g. bar stops on the ground and not touch and go.

Do you use straps? If at all possible avoid it, particularly for the heavy sets, if you NEED them for the speed pulls / assistance work then fair enough. Bit of liquid chalk works for me whenever i'm deadlifting, not used straps (other than for heavy shrugs) in a long time.

DL's are such a tough exercise that there is always the potential of "off" days. Make sure you are lining up to the bar consistently and as corny as it sounds, believing you are going to pull it. I went through a really poor spell lare last year where I kept failing pulls and it became a mental thing... cut the weights, got fired up again before heavy pulls and back on track.

All the best with the programme, it'll definitely provide consistency if nothing else, the volume of DL's you'll do over the 10 weeks is immense!

P.S - Forgot to comment on the warm-up point, keep the volume low when warming up for deads in my opinion... e.g. increment the weight as you say but sets of 3 / 4 reps is plenty.

Post up your progress....

Edited by chris_c201 on Friday 8th February 08:42

No straps, no belt I always do individual reps, ill normally let go of the bar and realign.
Cheers for the pointers

[smiffy180]

pilchardthecat said:

smiffy180 said:

pilchardthecat said:

I say go for it. Just don't try and improve your squat (or anything else) at the same time!

Why wouldn't you suggest this? That's what I'm constantly doing lol.

I cant progress properly in squats and deads at the same time, i have to focus on one and maintain the other or i hit a wall in both. It's probably CNS recovery, but my conclusions are empirical rather than scientific.

Fair enough, I recover fairly quick probably due to the vast amounts of food I consume to help

[pilchardthecat]

smiffy180 said:

Fair enough, I recover fairly quick probably due to the vast amounts of food I consume to help

Could be, i am vain (mid life crisis) and dont go over 8% body fat if i can avoid it, so i am more limited

If you are eating like a horse (or actually eating horse perhaps) you might be ok

[HonestIago]

You're expecting too much. 7.5-10% improvement over the cycle is much more realistic. You will stall out in the first few weeks aiming for a 50kg gain. Think about it logically..how much muscle do you need to gain to add 50kg on your deadlift? Quite a lot is the answer.

IMO nothing wrong with straps for deadlifting, if they mean you can lift more (or just save the hands a bit) then use them.

Also, don't overthink the circuit too much. Just make sure you do plenty SL DLs, u/hand pulldowns etc doesn't matter if a circuit or not.

[pilchardthecat]

HonestIago said:

You're expecting too much. 7.5-10% improvement over the cycle is much more realistic. You will stall out in the first few weeks aiming for a 50kg gain. Think about it logically..how much muscle do you need to gain to add 50kg on your deadlift? Quite a lot is the answer.

You can get a lot stronger without adding lots of bulk/mass.

It also depends on where you are relative to your genetic potential - the OP is a big chap if i recall correctly, and is under 2x bodyweight on his deadlift due to prior injury, so he can expect much bigger gains than someone who is at 2.5x already

[smiffy180]

pilchardthecat said:

HonestIago said:

You're expecting too much. 7.5-10% improvement over the cycle is much more realistic. You will stall out in the first few weeks aiming for a 50kg gain. Think about it logically..how much muscle do you need to gain to add 50kg on your deadlift? Quite a lot is the answer.

You can get a lot stronger without adding lots of bulk/mass.

It also depends on where you are relative to your genetic potential - the OP is a big chap if i recall correctly, and is under 2x bodyweight on his deadlift due to prior injury, so he can expect much bigger gains than someone who is at 2.5x already

6'3 135kg
And the log is for everyone too see how it's coming along - wether I fail or not