Anyone tried the Coan/Phillipi 10 week Deadlift Routine ?

[daYDreAmErX]

I'd like to give it a try after Christmas... Is this routine suppose to be done once a week, then I can workout 2 extra days for upper body ?

Thanks

[mochi]

its brutal. although probably not as bad as smolov, its pretty challenging, especially if your cardio is poor (like me).

as for gains, first time through i went from 425 (no belt) --> 495 (w/belt).. second time through i went from 500 (w/belt) --> 507 (w/belt)..

but the average gains i hear are about 25-35 lbs.

[daYDreAmErX]

OK...

Do you think it'd be possible to do this deadlift routine on Monday, then this routine :

http://www.joeskopec.com/edcoanbench.html

on Wednesday and Saturday ? Would it be overkill ?

[John Prophet]

just google for interviews with him...there is one where he tells his exact weekly schedule. I think its 4 days per week. Then you will see where it all fits together

its probably 1 squat day, 1 dead day then 2 upperbody days

[daYDreAmErX]

just google for interviews with him...there is one where he tells his exact weekly schedule. I think its 4 days per week. Then you will see where it all fits together

its probably 1 squat day, 1 dead day then 2 upperbody days

Couldn't find it... Got a link ?

[PeonLover]

I'd say that coan DL on Monday and coan bench on Weds/Saturday would definately be doable. The Coan bench program is not that taxing, but the deadlift routine is pretty rough. If you have a big arch in your bench press it may be pretty tough to get into that arch two days after the c/p routine. Also, when would you plan on squatting because let me tell you from experience squatting thursday during coan/phillipi is not easy.

But, C/P is an excellent deadlift routine for the experienced lifter, not so much for the inexperienced because the speed pulls require that you already have you form down. Also, the second day of coan's bench routine is extremely easy.

I've done the full c/p once, and went from 545 in gym to 585 in comp. I liked it enough that I now use 5 week microcycles of c/p to train my deadlift.

And before you get worried about it during the routine, the speed sets don't end up being that fast.

[daYDreAmErX]

Well I'm 140 lbs... my deadlifts 1RM right now is 205 lbs because I'm recovering from an injury. I'm doing a 5x5 program until Christmas and it should bring my 1RM around 245.

My form is pretty strict and I'm pretty sure I could pull more (rack pulled 4 inches from ground 345 lbs this summer...). My bench is desperately weak but I don't really care... I'd like to bench more, of course, but DL is my main focus.

Thanks for the input

[PeonLover]

Given that you've done that from teh racks, Coan Phillipi in general gives much better gains to people who are strong through lockout to start with (I am not, I can full pull more than I can rack from my knees). But with a 345 rack pull from below the knees and the way that the coan phillipi speed sets effect your deadlift. I think that from 245, that 295 or even 315 would be achievable after going through it, but if you're at 245 I'd set the target weight (all workouts are based off target weight except shrugs which are far too light anyway) at 275 or 285, and after you pull the target you're supposed to go for a true max the following week. At the end of Coan one thing that you can be assured of is that you will be tearing weight off the floor.

[John Prophet]

http://www.t-nation.com/findArticle....e=body_144coan

[daYDreAmErX]

Thanks JP, that's a great interview.

[Gettinpumped]

I just started this routine last week. Im keeping a log in the journal section. I've heard many good things about it.

[Mike Zero]

I'm also doing this routine at the moment. Doing week 8's workout next monday (a double at 95%).

[dirtpool]

the program is very good for conditioning, don't go too heavy on the super sets and stuff (good mornings, bent rows, pull ups, SLDLS) otherwise you'll get burnt

[Slimmer]

I just did almost the same program you had outlined I didnt squat at all for 10weeks. If you check out my journal in my sig, the routine starts on page 13 and ends on page 15. I made great gains from it and when I returned to squating My squat was a little stronger than it was before I started the program. I was happy with my gains and I am planning on doing this program again. GL

[mochi]

OK...

Do you think it'd be possible to do this deadlift routine on Monday, then this routine :

http://www.joeskopec.com/edcoanbench.html

on Wednesday and Saturday ? Would it be overkill ?

that's exactly what i did as meet prep.. it should be fine. also, follow both routines as written, too many people like to mess with it on their first try and end up screwing things up. good luck

the program is very good for conditioning, don't go too heavy on the super sets and stuff (good mornings, bent rows, pull ups, SLDLS) otherwise you'll get burnt

x2

[n00bi3]

its brutal. although probably not as bad as smolov, its pretty challenging, especially if your cardio is poor (like me).

as for gains, first time through i went from 425 (no belt) --> 495 (w/belt).. second time through i went from 500 (w/belt) --> 507 (w/belt)..

but the average gains i hear are about 25-35 lbs.

for your first run of c/p, what did you set your "goal" weight to be?

[mochi]

for your first run of c/p, what did you set your "goal" weight to be?

i think +30 lbs.. it seems to be the norm for that program

[Mike Zero]

the program is very good for conditioning, don't go too heavy on the super sets and stuff (good mornings, bent rows, pull ups, SLDLS) otherwise you'll get burnt

I learnt that the hard way...

[daYDreAmErX]

that's exactly what i did as meet prep.. it should be fine. also, follow both routines as written, too many people like to mess with it on their first try and end up screwing things up. good luck

OK so where should I add some quad work ? Here's what it looks like so far :

Monday - deadlift routine
Wednesday - bench routine, day 1
Saturday - light bench day + pushdowns/dips/lateral raises/curls

I'd like to stay at 3 days/week, but I could also go on Friday morning so I'm open to any suggestion.

Thanks guise Will rep again when I can

[PeonLover]

If you recover quickly from squatting Friday morning would be a fine day to squat, you would have had four nights sleep to recover from c/p dl. If you are the type of person who gets extremely sore from squatting then Friday might not be that good because you need to be 100% fresh for c/p or else theres no way to do it.

[drjjg]

I'm doing a Coan/Phillipi cycle(well, mostly.. instead of percentages, I just guessed my RM, and am going up in 20-30lb increments as my 5%) Everything else is the same.
So far so good I'm goin' for 470-480 for my double for week 4 either tomorrow or Friday.

[tjoe]

Maybe this will help someone out a bit.
I did this back in '03 to finally crack the 600lbs. mark on my deads.
The rest of my routine was very basic and although I trained hard on the other days, my main focus was on my ONE BIG set of deads every week. After that I followed with other back moves. Made suer I ate well and got plenty of rest the day before and the day of.

Date, weight, reps, THEORETICAL MAX

11-03 455 x 8 = 575
11-10 500 x 5 = 582
11-17 465 x 8 = 587
11-24 525 x 4 = 594
12-01 475 x 8 = 600
12-08 550 x 3 = 604
12-15 485 x 8 = 613
12-22 580 x 2 = 618
12-29 495 x 10 *just wanted 8* = 625(for 8 reps)/658(for 10 reps)
01-05 605 x 1 A new PR at the time

warm up for the 605 went as follows
155 x 10
245 x 8
335 x 4
425 x 2
515 x 1
605 x 1

As you can see I would alternate weeks of 8 reps and then a "heavier week". I can't stress enough that all my focus went into that one set every week.

Perhaps that will help someone else out in the future.
Good luck and Happy Pulling!!

Joe

[mochi]

OK so where should I add some quad work ? Here's what it looks like so far :

Monday - deadlift routine
Wednesday - bench routine, day 1
Saturday - light bench day + pushdowns/dips/lateral raises/curls

I'd like to stay at 3 days/week, but I could also go on Friday morning so I'm open to any suggestion.

Thanks guise Will rep again when I can

what i did when i was doing that stuff was..
mon: light bench + some laterals/triceps
wed: c/p
fri: heavy bench
sat: squats + other quad/calves work

so i think you should be fine with throwing some squats in on fridays, just be careful to as to not overdo it. i did lots of front squats to try and stay away from using my back too much

[Captain Insan0]

Where can u find Ed's bench routine, can't ever find it.

[daYDreAmErX]

what i did when i was doing that stuff was..
mon: light bench + some laterals/triceps
wed: c/p
fri: heavy bench
sat: squats + other quad/calves work

so i think you should be fine with throwing some squats in on fridays, just be careful to as to not overdo it. i did lots of front squats to try and stay away from using my back too much

Well I thought about fornt squat, GHRs and calves raises, that's it. Should be enough

[daYDreAmErX]

Where can u find Ed's bench routine, can't ever find it.

There you go my friend :

Ed Coan Bench Program

[mochi]

Well I thought about fornt squat, GHRs and calves raises, that's it. Should be enough

you're gonna be doing a fair amount of gm's and sldl's so i'd be wary of excess hammy work

[daYDreAmErX]

you're gonna be doing a fair amount of gm's and sldl's so i'd be wary of excess hammy work

Fair enough

Do you think I cna use more weight on the shrugs, because 75% of my deadlift 1RM is kinda ridiculous considering that I can shrugs 315 lbs for reps

[mochi]

Fair enough

Do you think I cna use more weight on the shrugs, because 75% of my deadlift 1RM is kinda ridiculous considering that I can shrugs 315 lbs for reps

yeah, the shrugs are pretty easy, but due to the placement (before sldls, bent rows, gms etc.) i wouldn't waste extra energy.. i would just do it at the prescribed percentage. that's just my 2 cents

[Captain Insan0]

There you go my friend :

Ed Coan Bench Program

Thx for the link