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Coan/Phillipi 10 week Deadlift Routine

Based on a 120 kg (265 lbs) current max and a 135 kg (298 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 @ 102.5 kg Speed deadlift (60%): 8x3 @ 80 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 2 Deadlift (80%): 1x2 @ 107.5 kg Speed deadlift (65%): 8x3 @ 87.5 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 @ 115 kg Speed deadlift (70%): 6x3 @ 95 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 @ 122.5 kg Speed deadlift (75%): 5x3 @ 102.5 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 @ 107.5 kg Speed deadlift (65%): 3x3 @ 87.5 kg (120 sec rest b/w sets) Power shrugs (60% of current): 3x5 @ 72.5 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 @ 115 kg Speed deadlift (70%): 3x3 @ 95 kg (120 sec rest b/w sets) Power shrugs (65% of current): 3x5 @ 77.5 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 @ 122.5 kg Speed deadlift (75%): 3x3 @ 102.5 kg (120 sec rest b/w sets) Power shrugs (70% of current): 2x5 @ 85 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 @ 127.5 kg Speed deadlift (70%): 3x3 @ 95 kg (120 sec rest b/w sets) Power shrugs (75% of current): 2x5 @ 90 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 @ 132.5 kg Speed deadlift (70%): 2x3 @ 95 kg (rest as needed b/w sets) Power shrugs (75% of current): 2x5 @ 90 kg Stiff-leg deadlift: 2x5 Week 10 Deadlift (100%): 1x1 @ 135 kg Speed deadlift (60%): 2x3 @ 80 kg (rest as needed b/w sets) Week 11: Meet day/max attempt Another cycle | Convert to pounds | Link to this result Kristoffer Lindqvist, 2005-2014 E-mail: kris@tsampa.org