T Nation

Deadlift Routine - Coan/Philipi Program


#1

Well, here begins my road to a 500 DL. I've plugged in my starting number at 425 for something I know I can hit for an easy single. Hopefully to try to get used to the program for a couple weeks and then bring on the pain with the bigger numbers.

I will update this log each week and plug in the numbers for Accessory movements and the main lifts. Video will come later in the program when I get into the higher weights to try to keep track of form. Starting BW of 182 LBS.

First Week

Deadlift: 1x2 @ 375 LBS
Speed deadlift: 8x3 @ 300 LBS
3 circuits for Accessory Work:
Stiff-leg deadlift: 245 for 8X3
Bent over row: 155 for 8X3
Underhand (reverse) grip lat pulldown: 162.5 for 8X3
Arched back good morning: 135 for 8X3

Because this was my first Deadlift workout with both DL and Speed DL, I didn't know where to gauge my accessory work in fear of being to tired. I will probably add onto these each week in about 5-10 LB increments unless I cannot hit the desired number of reps.

Feel free to post any suggestions or tips if you have tried this program!

Thanks,
Matt


#2

Il be running this program after my up coming push/pull comp, aiming for my first 500lb pull. Will be reading to see how you get on


#3

After giving it some more thought, I am probably going to drop my estimated max to 475 instead of 500. No reason to rush into it so fast. So for the second week I will adjust my numbers, but it should stay relatively the same.

If you have any questions along the way about what you see, feel free to ask and I will do my best! All I know so far is, I am amped and ready to DL again and I have another 6 days to wait!


#4

Second Week -

Deadlift: 1x2 @ 380 LBS
Speed deadlift: 8x3 @ 310 LBS

Circuit's for Accessory Work:
Stiff-leg deadlift: 255 for 8X3
Bent over row: 165 for 8X3
Underhand (reverse) grip lat pulldown: 170 for 8X3
Arched back good morning: 135 for 8X3

I decided to bring up majority of my accessory lifts after getting a better idea last week. I will start to add about 5 LBS +/- onto the Accessory movements per week until I can't get the required reps, or my form gets sloppy.

All in all this was a great workout and I am already looking forward to the next!


#5

Third Week -

Deadlift: 1x2 @ 405 LBS
Speed deadlift: 6x3 @ 335 LBS

Circuit's for Accessory Work:
Stiff-leg deadlift: 260 for 8X3
Bent over row: 170 for 8X3
Underhand (reverse) grip lat pulldown: 175 for 8X3
Arched back good morning: 140 for 8X3

I decided to add about 5 LBS on my accessory lifts to keep the progression moving. The weight on GM is still light, however I never really liked going heavy on those.

I am starting to notice the speed off of the floor on my warm up sets is increasing. 365 flew up and I had a new PR on 405 for 2 reps. I've never repped out on 405 and if I had to guess I would of been able to hit another 3-4. Can't wait for the weeks to come!


#6

Fourth Week-

Deadlift: 1x2 @ 430 LBS
Speed deadlift: 5x3 @ 355 LBS

Circuit's for Accessory Work:
Stiff-leg deadlift: 265 for 8X3
Bent over row: 175 for 8X3
Underhand (reverse) grip lat pulldown: 180 for 8X3
Arched back good morning: 145 for 8X3

Well today was a great workout. I got a new PR for DL as 425 was my old max. I pulled a new PR, and pulled it for a double. Increased the weight on all of my accessory movements as well and was still able to complete the subscribed reps. Overall I am happy with progress and looking forward for the up and coming weeks.


#7

Fifth Week-

Deadlift : 3X3 @ 380 LBS
Speed Deadlift : 3X3 @ 310 LBS

No more circuit work, so the rest of the workout went as follows.

Stiff-leg Deads : 3X5 @ 285,295 and 315 (PR)
Power Shrugs : 3X5 @ 255 LBS
BB Row : 3X5 @ 185 LBS
Underhand Reverse Grip Pulldown : 3X5 @ 190 LBS
Good Morning : 3X5 @ 165 LBS (PR)

Solid session today. Deadlifts felt good and I am starting to see an increase in speed off of the floor. I got a new PR in both SLDL and GM. I have taken GM easy because I don't want to tweak my back in such a grueling program. Didn't sacrifice form for any weights, so I am overall very pleased. Half way done!


#8

Sixth Week-

Deadlift : 1X2 @ 405 LBS
Speed Deadlift : 3X3 @ 335 LBS

Accessory Work -

Stiff-leg Deads : 3X5 @ 315
Power Shrugs : 3X5 @ 275 LBS
BB Row : 3X5 @ 185 LBS
Underhand Reverse Grip Pulldown : 1X5 @ 190 LBS and 2X5 @ 200 LBS
Good Morning : 3X5 @ 155 LBS

Could of been a better workout, but solid for the most part. Didn't get to eat my meal before the gym, so I was running on a somewhat empty stomach. 4 more weeks left.


#9

Seventh Week-

Deadlift : 1X2 @ 430 LBS
Speed Deadlift : 3X3 @ 355 LBS

Accessory Work -

Stiff-leg Deads : 2X5 @ 325
Power Shrugs : 3X5 @ 300 LBS
BB Row : 2X5 @ 185 LBS
Underhand Reverse Grip Pulldown : 2X5 @ 200 LBS
Good Morning : 2X5 @ 175 LBS

Great workout, really pushed myself for this one. The next three weeks are going to be killer, all attempts at a PR. I am more than ready for it, just need to get in the proper food and sleep. Let's set some PR's!


#10

Eighth Week

Deadlift : 1 @ 450 LBS ( PR )
Speed Deadlift : 3X3 @ 335 LBS

Accessory Work -

Stiff-leg Deads : 2X5 @ 335
Power Shrugs : 3X5 @ 315 LBS
BB Row : 2X5 @ 185 LBS
Underhand Reverse Grip Pulldown : 2X5 @ 100 LBS
Good Morning : 1X5 @ 175 ; 1X5 @ 185

Well this was the first week that would tell me how the program was doing. I had a brain fart and forgot I was supposed to do 450 twice, however I am content with the one rep. It is a new weight PR of 20 LBS so I am extremely happy. I have two weeks left, attempts of both 465 and 475. I have nothing but good things to say about this routine.


#11

Ninth Week -

Posting about the only thing that matters, another PR!!! Hit 465 for a Single. It was a grinder, but a great accomplishment through what felt like a big mental block. I am going to take next week off and deload, and attempt 475 as my new max for the Program.