Coan/philipi deadlift routine - Week 2

Barbell Deadlift:
154.3 lb x 5 reps
187.4 lb x 5 reps
231.5 lb x 5 reps
264.6 lb x 3 reps
297.6 lb x 2 reps
341.7 lb x 1 reps
385.8 lb x 2 reps

Speed deadlift
308.6 lb x 3 reps
308.6 lb x 3 reps
308.6 lb x 3 reps
308.6 lb x 3 reps
308.6 lb x 3 reps
308.6 lb x 3 reps

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-Legged Barbell Deadlift:
264.6 lb x 8 reps
264.6 lb x 8 reps
264.6 lb x 8 reps
Bent Over Barbell Row:
154.3 lb x 10 reps
154.3 lb x 10 reps
154.3 lb x 10 reps
Lat Pulldown:
175 lb x 8 reps
175 lb x 8 reps
175 lb x 8 reps
Stiff Leg Barbell Good Morning:
176.4 lb x 8 reps
176.4 lb x 8 reps
176.4 lb x 8 reps

He're the video of my deadlift workout

Late replying to this, but do 1 program for that long.
531 would be fine.

5/3/1 for 4 months?

I did it for a year without problems.

I think he meant... ''only'' 4 months.

lookin good brah gl. Im also training for one.

Nice! where/when? class/goals?

BW: 171lbs/77.7kg

Barbell Bench Press:
44.1 lb x 10 reps
110.2 lb x 5 reps
165.3 lb x 5 reps
198.4 lb x 3 reps
231.5 lb x 2 reps
253.5 lb x 2 reps
253.5 lb x 2 reps
253.5 lb x 1 reps
missed the last double because of a bar path error

Barbell Squat:
45 lb x 5 reps
135 lb x 5 reps
205 lb x 3 reps
265 lb x 2 reps
295 lb x 1 reps
315 lb x 1 reps
345 lb x 1 reps
355 lb x 1 reps PR
315 lb x 4 reps

Triceps Pushdown - V-Bar Attachment:
80 lb x 8 reps
80 lb x 8 reps
80 lb x 8 reps

Pull-Up:
8 reps || weighted || 10 kg
8 reps || weighted || 10 kg
9 reps || weighted || 10 kg
9 reps

Seated Dumbbell Shoulder Press:
56 lb x 12 reps
56 lb x 10 reps

Coan/philipi deadlift routine - Week 4

Barbell Deadlift:
154.3 lb x 5 reps
198.4 lb x 5 reps
242.5 lb x 3 reps
286.6 lb x 2 reps
319.7 lb x 1 reps
352.7 lb x 1 reps
374.8 lb x 1 reps
407.9 lb x 2 reps

Speed Deadlift:
330.7 lb x 3 reps
330.7 lb x 3 reps
330.7 lb x 3 reps
330.7 lb x 3 reps
330.7 lb x 3 reps

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-Legged Barbell Deadlift:
275.6 lb x 8 reps
275.6 lb x 8 reps
275.6 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:
190 lb x 8 reps
190 lb x 8 reps
175 lb x 8 reps
Stiff Leg Barbell Good Morning:
176.4 lb x 8 reps
187.4 lb x 8 reps
187.4 lb x 8 reps

This post was edited by Aube on Feb 27 2013 07:29pm