Coan/Phillipi 10 week Deadlift Routine
Based on a 380 kg (838 lbs) current max and a 400 kg (882 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 @ 300 kg
Speed deadlift (60%): 8x3 @ 240 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 @ 320 kg
Speed deadlift (65%): 8x3 @ 260 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 @ 340 kg
Speed deadlift (70%): 6x3 @ 280 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 @ 360 kg
Speed deadlift (75%): 5x3 @ 300 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 @ 320 kg
Speed deadlift (65%): 3x3 @ 260 kg (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 227.5 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 @ 340 kg
Speed deadlift (70%): 3x3 @ 280 kg (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 247.5 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 @ 360 kg
Speed deadlift (75%): 3x3 @ 300 kg (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 265 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 @ 380 kg
Speed deadlift (70%): 3x3 @ 280 kg (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 285 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 @ 390 kg
Speed deadlift (70%): 2x3 @ 280 kg (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 285 kg
Stiff-leg deadlift: 2x5
Week 10
Deadlift (100%): 1x1 @ 400 kg
Speed deadlift (60%): 2x3 @ 240 kg (rest as needed b/w sets)