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Coan/Phillipi 10 week Deadlift Routine
Week 3 on 04/09/2016

Deadlift: 525 x 1

Speed Deadlift: 415 6 x 3


3 circuits of:

Strength Bench Press on 04/08/2016

Bench Press:

315 x 5 @ RPE 8
325 x 5 @ RPE 8
335 x 5 @ RPE 9

Close Grip Bench Press with Green Bands:

Squats and Pull-Ups on 04/06/2016

Squats:

275 x 5 @ RPE 7
300 x 5 @ RPE 7
300 x 5 @ RPE 8

Band Assisted Pull-Ups:

Coan/Phillipi 10 week Deadlift Routine
Week 2 on 04/01/2016

Deadlift (80%): 1x2 @ 495 lbs

Speed deadlift (65%): 8x3 @ 405 lbs (90 sec rest b/w sets)

3 circuits of:

Stiff Legged...

Strength Squats on 03/30/2016

Overall feeling: Good.

Squats:

285 x 5 @ RPE 7
285 x 5 @ RPE 7
285 x 5 @ RPE 7
285 x 5 @ RPE 7

Strength Bench Press on 03/29/2016

Overall feeling: Good.

Bench Press:

350 x 3 @ RPE 8
350 x 3 @ RPE 8
350 x 3 @ RPE 8

Tone is a giant teddy bear.

I've played with different grips over the years and this is my sweet spot. I have a torn labrum in my left shoulder, so going out too wide tends to aggravate it.

Coan/Phillipi 10 week Deadlift Routine
Week 1 on 03/26/2016

Deadlift (75%): 1x2 @ 465 lbs @ RPE 7

Speed deadlift (60%): 8x3 @ 370 lbs (90 sec rest b/w sets)


3 circuits of the following:

Hypertrophy Bench Press on 03/25/2016

Overall feeling: Felt slow today.

Bench Press:

285 x 8 @ RPE 7
300 x 8 @ RPE 8
300 x 7 @ RPE 10

Strength Squats on 03/23/2016

Overall feeling: Sore from yesterday. Getting back into Squatting.

Squats:

275 x 5 @ RPE 7
275 x 5 @ RPE 7
275 x 5 @ RPE 7
275 x 5 @ RPE 7

Strength Bench Press on 03/22/2016

Overall feeling: Just getting back into the swing of things after an awesome meet.

Bench Press:

330 x 5 @ RPE 8
330 x 5 @ RPE 8
330 x 5 @ RPE 9

Thanks for the advice. Triceps were always a weakness.

20lb PR.

R3IFMC4cNzA

Results from RPS Bristol's Big Bench Competition on 03/12/2016

Overall feeling: God mode.

1st Attempt: 420 - GOOD *Broke own state record by 5lbs*

2nd Attempt: 435 - GOOD *Broke own state...

Overhead Press on 03/05/2016
1 Week Out from RPS Bristol's Big Bench on 03/12/2016

Overall feeling: Good.

Overhead Press:

205 x 5 @ RPE 7
215 x 5 @ RPE 7.5
225 x 5 @ RPE 8

Strength Bench Press on 03/04/2016
1 Week Out from RPS Bristol's Big Bench on 03/12/2016

Overall feeling: Strong.

Paused Bench Press:

350 x 5 @ RPE 8
350 x 5 @ RPE 8
350 x 5 @ RPE 8

Upper Back Hypertrophy on 03/02/2016
2 Weeks Out from RPS Bristol's Big Bench on 03/12/2016

Overall feeling: Meh. Wasn't really that motivated to do upper back work, but it is an important piece...

Strength Bench Press on 03/01/2016
2 Weeks Out from RPS Bristol's Big Bench on 03/12/2016

Overall feeling: Strong.

Paused Bench Press:

375 x 3 @ RPE 8
375 x 3 @ RPE 8
375 x 3 @ RPE 8

Overhead Press on 02/27/2016
2 Weeks Out from RPS Bristol's Big Bench on 03/12/2016

Overall feeling: Sore elbows, otherwise good.

Overhead Press:

225 x 5 @ RPE 8
225 x 5 @ RPE 8
225 x 5 @...

Strength Bench Press on 02/26/2016
2 Weeks Out from RPS Bristol's Big Bench on 03/12/2016

Overall feeling: Other than sore elbows, good.

Bench Press:

345 x 5 @ RPE 8
355 x 5 @ RPE 8
360 x...