Coan/Phillipi 10 week Deadlift Routine
Based on a 205 lbs (93 kg) current max and a 235 lbs (107 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 @ 175 lbs
Speed deadlift (60%): 8x3 @ 140 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 @ 190 lbs
Speed deadlift (65%): 8x3 @ 155 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 @ 200 lbs
Speed deadlift (70%): 6x3 @ 165 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 @ 210 lbs
Speed deadlift (75%): 5x3 @ 175 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 @ 190 lbs
Speed deadlift (65%): 3x3 @ 155 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 125 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 @ 200 lbs
Speed deadlift (70%): 3x3 @ 165 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 135 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 @ 210 lbs
Speed deadlift (75%): 3x3 @ 175 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 145 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 @ 225 lbs
Speed deadlift (70%): 3x3 @ 165 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 155 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 @ 230 lbs
Speed deadlift (70%): 2x3 @ 165 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 155 lbs
Stiff-leg deadlift: 2x5
Week 10
Deadlift (100%): 1x1 @ 235 lbs
Speed deadlift (60%): 2x3 @ 140 lbs (rest as needed b/w sets)