Coan/Phillipi 10 week Deadlift Routine
Based on a 575 lbs (261 kg) current max and a 605 lbs (274 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 @ 455 lbs
Speed deadlift (60%): 8x3 @ 365 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 @ 485 lbs
Speed deadlift (65%): 8x3 @ 395 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 @ 515 lbs
Speed deadlift (70%): 6x3 @ 425 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 @ 545 lbs
Speed deadlift (75%): 5x3 @ 455 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 @ 485 lbs
Speed deadlift (65%): 3x3 @ 395 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 345 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 @ 515 lbs
Speed deadlift (70%): 3x3 @ 425 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 375 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 @ 545 lbs
Speed deadlift (75%): 3x3 @ 455 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 405 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 @ 575 lbs
Speed deadlift (70%): 3x3 @ 425 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 430 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 @ 590 lbs
Speed deadlift (70%): 2x3 @ 425 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 430 lbs
Stiff-leg deadlift: 2x5
Week 10
Deadlift (100%): 1x1 @ 605 lbs
Speed deadlift (60%): 2x3 @ 365 lbs (rest as needed b/w sets)