Please Scroll Down to See Forums Below I was thinking of giving this routine a shot to get my deadlift up, and had a couple questions for anyone that has tried it. For the weights used each week with the percentages, are the percentages of your current max or what you want to max at the end? If you use your projected max, what is a reasonable jump to make over that time period, 40lbs? Also, the way I was thinking of setting up my total training program with this, was on monday do squats and leg work, wednesday would be chest shoulders and tris consisting mainly of flat bench, military press, and skull crushers, and then friday would be the deadlift day. I was wondering on how I should have my squat load be on monday's workout, I would prefer to go heavy in the 4-6 rep range, but I dont know if that would be too much in conjuction with all the deadlifting. If anyone could help me out with this or had any experience with this program I would appreciate your help!
Coan/Phillipi Deadlift routine
- Thread starter Nate Dawg
- Start date
Your figure is based of the projected on rep max. Honestly, I'm not sure of the best way to determine what your increase in weight should be. I just take a best guesstimate based on what I believe I can manage. I think that 40 lbs. is likely a reasonable choice. If someone has a better plan I'd also be interested.
You shouldn't have a problem with your training split. You've allowed 72 hrs. between your two planned major lifts- the time period considered best for adequate recovery.
Don't forget your assistance work!
You shouldn't have a problem with your training split. You've allowed 72 hrs. between your two planned major lifts- the time period considered best for adequate recovery.
Don't forget your assistance work!
AEKDB
New member
The increase is relative. A 700lb DLer would probably be happy with a 10-25lb increase were as a 200lb DLer could expect a 50lb increase. Not knowing your current max, I would recommend starting with a 25-50lb increase. This program looks easier on paper than it really is. I would limit additional leg work to light squats.
The split looks good. I would drop the Skull Crushers, but that is just a personal preference.
I disagree with the program regarding shrugs. On the last rep of the last set I stop at the top and shrug until my traps burn. When the program adds shrugs I increase the weight for shrugs above the recommended weight. I believe that very heavy shrugs improve the grip and lockout
The split looks good. I would drop the Skull Crushers, but that is just a personal preference.
I disagree with the program regarding shrugs. On the last rep of the last set I stop at the top and shrug until my traps burn. When the program adds shrugs I increase the weight for shrugs above the recommended weight. I believe that very heavy shrugs improve the grip and lockout
Thanks for your insight. I want to start a cycle as well. The cast came off my foot yesterday and I need to take a few weeks to re-condition.
I'm going to agree with you about the shrugs, though I think it's important to maintain a full range of motion on these. The skull crushers also, but only because I've done so many of those I think I get more benefit by varying my approach.
I'm going to agree with you about the shrugs, though I think it's important to maintain a full range of motion on these. The skull crushers also, but only because I've done so many of those I think I get more benefit by varying my approach.
