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Deadlift specialization programs

SouthernLord

SouthernLord

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I'd really like to push the limits on my DL max while continuing to squat for maintenance. My current max is ~545. I would reallllly like to pull 600.

Have any of you tried the Coan/Phillipi DL routine? The volume looks ridiculous, but manageable if the program is your main focus.

Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine
 
I have actually. It worked well I didnt follow it exactly but followed most of it. It was very hard but IIRC it took me from a 335 max t o 375 pretty quickly
 
Hahah

My dead has always been my strongest lift. I missed 545 for the longest time right at my knees. Which is a fucked up place to miss a lift btw. I finally pulled it a few weeks ago. All my lifts are going up except my squat. I can only do close stance high bar squats for reps because of my groin. Heavy deads don't bother me, so I figure it's time to really focus on those.
 
BTW when did you get your deadlift up so much I recall you being much weaker before? 545 is pretty strong!
 
Here's my deadlift program. Do no deadlifts for a month. Do cleans, snatches, high pulls and power variations, chins, presses, all different types of squats; eat mass, sleep mass and come back 10lbs heavier and then deadlift 20lbs more than you did last month.
 
Would it be dumb to try that Coan deadlift program while dieting down? I could make the weekly weight increases a little smaller and have deadlift day as a high(er) carb day...

My deadlift is sucking right now...
 
bblazer said:
Brad Gillingham has a pretty good routine that I (and a few of the guys that I train with) have used with pretty good results.

Here are the basics of it.

B-
Click to expand...

I've seen that before. It looks bad ass. I've all but made up my mind on the Coan routine. I'm gonna try it Monday. I've been pulling on Saturdays so this is changing my whole routine. Everything else will be in maintenance mode except OHP. I think I can drive up my DL while still pushing my press.

How are the cleans coming?
 
SouthernLord said:
I've seen that before. It looks bad ass. I've all but made up my mind on the Coan routine. I'm gonna try it Monday. I've been pulling on Saturdays so this is changing my whole routine. Everything else will be in maintenance mode except OHP. I think I can drive up my DL while still pushing my press.

How are the cleans coming?
Click to expand...

You can call me Mr. Clean! I even have the bald head.

My partner is getting set to do the Coan/Phillipi routine as well. It looks like it is going to hurt, but he thinks it should get him over 900 pretty quick.

B-
 
The best results I have gotten consisted of doing deadlifts twice a week, Mon and Fri. Monday was my back day and I did my normal 4 sets with 8-12 reps. Friday I would do 10 sets of three reps with 5 min rest intervals.

I am doing the same with bench right now. I will do this for six weeks and then squats come next.
 
Today was my first day on this routine. It's so fucking brutal but I loved every minute of it. I left my belt and pulled everything with a hook grip. I have two new gnarly blisters on my thumbs :D

I ended up doing 15 sets from the floor plus three sets of BB rows. My erectors are going to be jacked tomorrow. Good thing it's a planned day off.

The circuit calls for SLDL - BB row - lat pulldowns - goodmornings. There's no fucking way I could handle any weight on the GMs. Intead I did BB rows - SLDL - pulldowns - hypers. My low back will soon be my strong point training beltless with all that volume.

The whole routine took less than a hour. Timed rest periods are something that's new to me. Im still expending oxygen two hours pwo. This is going to make my overall conditioning sick.
 
SouthernLord said:
Today was my first day on this routine. It's so fucking brutal but I loved every minute of it. I left my belt and pulled everything with a hook grip. I have two new gnarly blisters on my thumbs :D

I ended up doing 15 sets from the floor plus three sets of BB rows. My erectors are going to be jacked tomorrow. Good thing it's a planned day off.

The circuit calls for SLDL - BB row - lat pulldowns - goodmornings. There's no fucking way I could handle any weight on the GMs. Intead I did BB rows - SLDL - pulldowns - hypers. My low back will soon be my strong point training beltless with all that volume.

The whole routine took less than a hour. Timed rest periods are something that's new to me. Im still expending oxygen two hours pwo. This is going to make my overall conditioning sick.
Click to expand...

Nice I remember doing that except I wasnt a pussy and I did the good mornings:confused: Lol jk it was hardcore though I'd be so tired at the end
 
Tblock1 said:
I got up to 225....but not on that routine lol! I would just use 135 for 3x8.

BTW, I'm kind of addicting to dip now.....fml lol
Click to expand...

I told you dumbnuts :chomp:

After the speed sets with 340 then hitting SLDLs with 275-315 for 8 i felt GMs would be complete overkill on my already poorly conditioned low back. Today was the first time i've done any SLDLs in months.

Btw,,, I took a little nap earlier and I woke up to some back doms. Tomorrow is gonna suck haha
 
Check out my awesome hook blister and dinner :D

9t7hp9bttjlzyc7xc8in.jpg
 
lol nice blister! Did ya have a dip in in that picture? I just took a fat dip of grizzly fml 3rd one today
 
Big A said:
hey for the assistance work does the weight ur using matter that much?
Click to expand...

I think so. I'm going to try my damnedest progress with the assistance lifts too.

I do not think there is any difference in the GMs.
 
Started this routine today, skipped GMs casue i was freakin exhausted today, will add them in next time. I liked it, gonna follow it the full ten weeks, its pretty tiring though. Cant wait till week two though lol.
 
If you guys can avoid it, don't skip any of the exercises. If you need to, give yourself a bit more recovery time between sets, but get all the lifts in.

B-
 
3 lbs ground beef a day
1 gallon of milk a day

GHR's intense 2x a week, 3 sets to failure each time
Heavy and Hard AB work 2x a week
Heavy Back Extensions 2x a week

Pull hard 2 out of every 4 deadlift sessions. Don't be afraid to experiment with light chains and bands...light ones only.
 
b fold the truth said:
3 lbs ground beef a day
1 gallon of milk a day

GHR's intense 2x a week, 3 sets to failure each time
Heavy and Hard AB work 2x a week
Heavy Back Extensions 2x a week

Pull hard 2 out of every 4 deadlift sessions. Don't be afraid to experiment with light chains and bands...light ones only.
Click to expand...

Nice!

I like your dietary advice :D

I'm eating ground beef twice a day now. I need to add about 25 pounds of mass. 5'10" 225 is small. Espeically for my frame.
 
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