OKay, so I looked at other routines, but I could not understand COAN and PHILIPPI at all, and I have had success with it so far for squats...
But I see most people deadlifting in lower rep ranges (except that one crasy guy who did 20 reps with 500 pounds, I forget his name) anyway:
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs
What do you think?
Or can you recommend another routine?
Or make sense of Coan and Phillippi?
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Thread: SMOLOV jr. For Deadlifts?
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09-05-2007, 09:38 PM #1
SMOLOV jr. For Deadlifts?
Workout Journal
http://forum.bodybuilding.com/showthread.php?t=107713181
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09-05-2007, 09:45 PM #2
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09-05-2007, 10:49 PM #3
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09-05-2007, 11:39 PM #4
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09-05-2007, 11:43 PM #5
x2
http://tsampa.org/training/scripts/c...lipi_deadlift/
A good page, type in your current and desired max and it tells you exactly what exercises/weight/sets/reps to do.
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09-06-2007, 04:25 PM #6
What I don't understand is that it bases the percentages on my desired max. And for example, if my desired max is, say 300 pounds and my actual max is ~150 it tells me to rep like 225, which would be impossible if my max was 150...See what I mean?
Workout Journal
http://forum.bodybuilding.com/showthread.php?t=107713181
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09-06-2007, 04:51 PM #7
Your setting your max way too high is the issue.
Also if your max is 150 in any of the big 3 you have no business doing a cycle such as that. Just keep increasing the weight week to week, focus on the basics and you'll make far faster progress.
After doing a number of such cycles (smolov, Korte, Sheiko) I have come to the conclusion that they are best left to the advanced lifters... lifters with AT LEAST class 1 status or greater. Prior to that just doing squats, benches and deadlifts using linear progression is far faster progress.I can do all things through Christ, because he gives me strength- Philippians 4:13
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09-06-2007, 05:17 PM #8
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09-06-2007, 05:31 PM #9
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09-06-2007, 05:32 PM #10
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09-06-2007, 11:02 PM #11
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