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Coan/Phillipi Deadlift Journal

Discussion in 'Fitness Journals' started by squatguy20, Apr 23, 2008.

  1. squatguy20

    squatguy20 Active Member

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    Decided to start the routine because my Deadlift is no good atm.
    My 5RM is 170kg(375lbs). Estimated 1RM is 185kg(407lbs). I have put 195kg as projected max.

    For Bench I am doing a ramped 3x8 thing on Monday, building up to about 100kg for top set.
    For Squat I am doing a ramped 4x6 thing on Monday and Friday, with lightish weights.

    Week 1 09 April 08
    Deadlift (75%): 1x2 @ 147.5 kg
    Speed deadlift (60%): 8x3 @ 117.5 kg (90 sec rest b/w sets)
    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
    Stiff-leg deadlift: 8 reps(100kg)
    Bent over row: 8 reps(72kg)
    Arched back good morning: 8 reps(60kg)
    Total Reps = 104

    Week 2 16 April 08
    Deadlift (80%): 1x2 @ 155 kg
    Speed deadlift (65%): 8x3 @ 127.5 kg (90 sec rest b/w sets)
    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
    Stiff-leg deadlift: 8 reps(102.5kg)
    Bent over row: 8 reps(72kg)
    Arched back good morning: 8 reps(62.5kg)
    Total Reps = 104

    Week 3 23 April 08
    Deadlift (85%): 1x2 @ 165 kg
    Speed deadlift (70%): 6x3 @ 137.5 kg (90-120 sec rest b/w sets)
    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
    Stiff-leg deadlift: 8 reps(105kg)
    Bent over row: 8 reps(65kg)
    Arched back good morning: 8 reps(67.5kg)
    Total Reps = 92

    Had to decrease rows because form was off. I might go lighter on the circuit next week as my back is exhausted.
     
    #1 squatguy20, Apr 23, 2008
    Last edited: Apr 23, 2008
  2. chicanerous

    chicanerous Elite Member
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    How do you like that circuit? :D I found it to be absolutely brutal -- though it does really toughen up the back.

    You seem to be missing the lat pull-down / pull-up component that comes right after rows. :confused:
     
    #2 chicanerous, Apr 23, 2008
    Last edited: Apr 23, 2008
  3. squatguy20

    squatguy20 Active Member

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    Yes its brutal lol. Leaves me sore for several days.

    I am doing this in my garage and there's no pullup / lat pulldown machine available. If I wanted to do pullups I'd have to run into house, take shoes off, run upstairs into my room, which would take too long and interrupt circuit.

    Can't wait till week 5, no more circuits.....
     
  4. squatguy20

    squatguy20 Active Member

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    Week 4 30 April 08
    Deadlift (90%): 1x2 @ 175 kg (385lbs)
    Speed deadlift (75%): 5x3 @ 147.5 kg (325lbs) (90-120 sec rest b/w sets)
    3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
    Stiff-leg deadlift: 8 reps(100kg)
    Bent over row: 8 reps(60kg)
    Arched back good morning: 8 reps(60kg)
    Total Reps: 89

    Had to reduce circuit weights on account of being too tired to do last weeks weights with good form.

    Heavy deadlift felt good, looking forward to week 5 because it is a chance to recover.
     
  5. squatguy20

    squatguy20 Active Member

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    Week 5 08 May 08
    Deadlift (80%): 3x3 @ 155 kg
    Speed deadlift (65%): 3x3 @ 127.5 kg (120 sec rest b/w sets)

    VERY BAD SESSION, because I had a cold. 155kg felt more like 185kg, and I couldnt do anything after the first few sets.

    Week 6 14 May 08
    Deadlift (85%): 1x2 @ 165 kg
    Speed deadlift (70%): 3x3 @ 137.5 kg (120 sec rest b/w sets)
    Power shrugs 3x5 @ 90 kg (First time I've done these, hence light)
    Stiff-leg deadlift: 3x5(115kg)
    Bent over row: 3x5(80kg)
    Arched back good morning: 3x5(70kg)
    Volume = 71

    Quite good session 137.5kg moved very fast indeed, I have definitely increase the force i can generate at the beginning of a pull.

    Btw my largest discs are only 13" diameter, so I'm at a disadvantage compared to olympic discs which are 17" to 18".

    Experimented with hook grip on the rows it felt like a very tight grip, might start using it on deadlift when I get used to it.

    I'm desperate for a 200kg(440lb) deadlift, I'll get there soon hehehe. Then onto 500lbs.......
     
  6. squatguy20

    squatguy20 Active Member

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    Week 7 21 May 08
    Deadlift (90%): 1x2 @ 175 kg
    Speed deadlift (75%): 3x3 @ 147.5 kg (120 sec rest b/w sets)
    Power shrugs 2x5 @ (110 kg)
    Stiff-leg deadlift: 2x5 (120kg)
    Bent over row: 2x5 (82.5kg)
    Arched back good morning: 2x5 (72.5kg)
    Volume = 51

    Great session apart from all the ultra-painful mid-back soreness which followed it. Back is pretty much better now. Pulling a double with 185kg next wednesday, and then attempting singles at 190 > 195 > 200 over the 3 remaining weeks of program.

    All lifts are fully RAW btw (no belt/straps).
     
  7. squatguy20

    squatguy20 Active Member

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    Week 8 28 May 08
    Deadlift (95%): 1x2 @ 185 kg
    Speed deadlift (70%): 3x3 @ 137.5 kg (120 sec rest b/w sets)
    Power shrugs 2x5 @ (110 kg)
    Stiff-leg deadlift: 2x5 (122.5kg)
    Bent over row: 2x5 (85kg)
    Arched back good morning: 2x5 (75kg)(MISS)

    185kg(407lbs) felt very light so the double was easy. That's a big improvement already (I could only get 180kg an inch off the ground before this program).

    I skipped the good-mornings because they are probably what made me very sore after last session.

    Entire session was fully RAW with no belt/straps.
    Next week should be an easy 190kgx1.
    Can't wait to break the 200kg(440lb) barrier.
     
  8. dejavued

    dejavued Senior Member

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    sweet...that's a nice gain! :tucool:
     
  9. squatguy20

    squatguy20 Active Member

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    Week 9 04 Jun 08
    Deadlift (97.5%): 1x2 @ 190 kg
    Speed deadlift (70%): 2x3 @ 137.5 kg (120 sec rest b/w sets)
    Power shrugs 2x5 @ (115 kg)
    Stiff-leg deadlift: 2x5 (125kg)

    I was supposed to do a single with 190kg(418lbs) but it felt like polystyrene :lol: so I did a double.:tucool:

    Single with 195kg next week, and then week after is a 1RM test.
    After that I will be going on either a cut or a squat cycle.
     
  10. squatguy20

    squatguy20 Active Member

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    Week 10 11 Jun 08
    Deadlift (100%): 1x1 @ 195 kg:)
    Speed deadlift (60%): 2x3 @ 117.5 kg

    This one is all about getting rested up for a max test.
    195kg(430lbs) was fairly easy except for grip which was slippy because of moisture, so I'm gonna be using chalk next week for the big test.
    TBH this program has exceeded my expectations already, I was only aiming for a max of 195kg by the end of it, but I found that easy today.

    I was trying out some cleans aswell today, I know I'm doing alot of things wrong (bending arms too early, not using oly bar etc). I've never trained cleans before, I've just used them for getting the bar on shoulder for OH Pressing (the most I've ever pressed OH is 85kgx3 reps). I welcome any constructive criticism of my cleans.
     
  11. squatguy20

    squatguy20 Active Member

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    Week 11 18 Jun 08
    Warm-up
    50kgx5,90kgx5,110kgx3,130kgx3,150kgx1
    Deadlift

    1st Attempt : 200kgx1
    2nd Attempt : 210kgx1 (460lbs) :tucool:

    200kg went up fast as lightning, 210kg was nice and smooth. Great finish to the program (30kg PR in 10 weeks, with plenty of power to spare). No belt/straps, just abit of chalk:tucool:.

    Could have probably done more but can't fit any more on bar, so I'm going to have to buy some more/better equipment.

    One recommendation with the program is to not go too hard on the circuit in the first 4 weeks (it could burn you out).

    Now I'm going to get my squat back up, and with a 30kg dead PR since I last squatted, I should be seeing some nice squat gains too...
     
  12. dejavued

    dejavued Senior Member

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    :claplow: great work!!!
     

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