Coan/Phillipi 10 week Deadlift Routine

Based on a 130 kg (287 lbs) current max and a 140 kg (309 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 @ 105 kg
Speed deadlift (60%): 8x3 @ 85 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 @ 112.5 kg
Speed deadlift (65%): 8x3 @ 90 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 @ 120 kg
Speed deadlift (70%): 6x3 @ 97.5 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 4

Deadlift (90%): 1x2 @ 125 kg
Speed deadlift (75%): 5x3 @ 105 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 @ 112.5 kg
Speed deadlift (65%): 3x3 @ 90 kg (120 sec rest b/w sets)
Power shrugs (60% 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 6

Deadlift (85%): 1x2 @ 120 kg
Speed deadlift (70%): 3x3 @ 97.5 kg (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 85 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 @ 125 kg
Speed deadlift (75%): 3x3 @ 105 kg (120 sec rest b/w sets)
Power shrugs (70% 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 8

Deadlift (95%): 1x2 @ 132.5 kg
Speed deadlift (70%): 3x3 @ 97.5 kg (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 97.5 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 @ 137.5 kg
Speed deadlift (70%): 2x3 @ 97.5 kg (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 97.5 kg
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 140 kg
Speed deadlift (60%): 2x3 @ 85 kg (rest as needed b/w sets)

Week 11: Meet day/max attempt

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