Very unwise to combine 2-3 programs.

I have 17 weeks

coan/phillipi is 10 weeks
Patrik nyman is 6 weeks


what do you recommend?

Hmm, interesting. All of my injuries couldn't deal with the weight but could handle the volume.

Best of luck bro

Gz on current squat

No hate but your current comp bench is probly 250 considering the standards.
On top of that you need to drop 10lbs (and ur pretty lean)

Glad to see some high goals, I know you'll be doing as much as u can.
Tracked

Edit
On phone so my apologies for lack of effort in posts

This post was edited by TheOak on Feb 6 2013 09:35pm

No I did 3x2 with 250 on paused bench monday and gained at least 5 lbs of fats in the last months out of 10 lbs.

I have put my goals fairly low so I won't be disapointed in 17 weeks

Pretty sure deads and squat will be achieved in 10 weeks

I just see goals are decent increase in current lifts while dropping 10lbs and entering single.digit bf.
Not saying u won't hit them by any means

Nice one!

Hmm a old PL guy I train with posted some ''rehab-squat program'' some time ago on a swedish website.
Imma see if I can find it

Believe me I'll be doing 1100 at 163 lbs at this comp.


Would be nice!



Coan/philipi deadlift routine - Week 1

Barbell Deadlift:
132.3 lb x 5 reps
176.4 lb x 5 reps
220.5 lb x 5 reps
264.6 lb x 3 reps
297.6 lb x 2 reps
341.7 lb x 2 reps

Speed deadlift:
264.6 lb x 3 reps
264.6 lb x 3 reps
264.6 lb x 3 reps
264.6 lb x 3 reps
264.6 lb x 3 reps
264.6 lb x 3 reps
264.6 lb x 3 reps
264.6 lb x 3 reps


3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-Legged Barbell Deadlift:
220.5 lb x 8 reps
242.5 lb x 8 reps
242.5 lb x 8 reps
Bent Over Barbell Row:
154.3 lb x 8 reps
154.3 lb x 8 reps
154.3 lb x 8 reps
Lat Pulldown:
130 lb x 8 reps
145 lb x 8 reps
145 lb x 8 reps
Stiff Leg Barbell Good Morning:
154.3 lb x 8 reps
154.3 lb x 8 reps
154.3 lb x 8 reps

accomplished what i couldnt, so now I'll rage
I don't think that's you at all in the video, you're catfishing

catfishing? wut?