Anyone personally ran the Coan/Phillipi deadlift program? (reps)

[BeastinFitness]

Idk wtf has been up with my deadlift as of late, so im looking to switch things up in terms of programming. Thinking of trying out the coan/phillipi deadlift program because it's once a week which I tend to respond to the best for the deadlift. On paper it looks kinda strange compared to what i'm used to because you basically work up to 1 top set (which isn't heavy until the around the 8-10 week mark) and then back down light speed sets. However, i'm curious about it and might give it a shot because you work up to a heavy top single at the end of the 10 weeks, and plus its just something different than what i'm used to.

Just wondering if anyone here has personally ran it, and how they liked it. I'm probably not going to do the exact same circuit that it says because a lot of that stuff I do on a different/bodybuilding "back" day already. So ill be doing the top set, back off speed sets, and the stiff legged deadlifts. And the shrugs/underhand lat pulldown etc, I already do on the back day as stated.

I know that Coan didn't write/follow the program, but a lot of people seem to have done well on it so just want to see if anyone here has any experience with it.

For anyone wondering what the program is: http://tsampa.org/training/scripts/c...lipi_deadlift/

[imallin]

I ran the program early last year. Started with a 515lb deadlift and set my projected max to 545. Followed the program as written including accessory work. I stalled week 8 or 9 I believe and did not reach my desired max. Hit a 240kg deadlift in comp in November after resuming 531though. Would not run it again ime.

[BeastinFitness]

I ran the program early last year. Started with a 515lb deadlift and set my projected max to 545. Followed the program as written including accessory work. I stalled week 8 or 9 I believe and did not reach my desired max. Hit a 240kg deadlift in comp in November after resuming 531though. Would not run it again ime.

Out of curiosity, do you think that you would've hit your desired numbers (such as 530 or 535) if you only input +15 or +20 tops for your desired max? +30 does seem a bit too high for 10 weeks. This is due to the fact that percentages are based off your desired max ofc. If I tried it I would only put in at most +20 for my desired max, so that even week 8 which looks toughest is a double with less than my max.

[imallin]

Possibly . I think it was week 9 when I did stall if I remember correctly. The weight didn't even budge too. May have over reached.

[BeastinFitness]

Possibly . I think it was week 9 when I did stall if I remember correctly. The weight didn't even budge too. May have over reached.

Yeah, you just overshot it I think. +30 is a lot. If you just add +15, week 9 is just 1 single with your "current max" which shouldn't be an issue. I'll prob just try it out, cuz it doesn't hurt to try a new program, and 15-20lbs more for a desired max makes the program doable on paper at least.

[scotpak1979]

I had great success with it 2 years ago going from 210 to 240kg. (My desired max was 230 but then hit 240 a couple of weeks later in a meet).

I am running it again right now thus definitely reccomend it. Much prefer it to the magnus/ ortmeyer one which just wiped me out (was designed by strongman guys lifting 900lbs+ using DL suits). The coan DL programme is alot more suited to powerlifting in my opinion. There are loads of people who have had success using it if u do your research.

[RollTideNation]

Took me from 475 to 525 (meet) when I ran it. Definitely recommended.

[BeastinFitness]

I had great success with it 2 years ago going from 210 to 240kg. (My desired max was 230 but then hit 240 a couple of weeks later in a meet).

I am running it again right now thus definitely reccomend it. Much prefer it to the magnus/ ortmeyer one which just wiped me out (was designed by strongman guys lifting 900lbs+ using DL suits). The coan DL programme is alot more suited to powerlifting in my opinion. There are loads of people who have had success using it if u do your research.

Took me from 475 to 525 (meet) when I ran it. Definitely recommended.

Interdasting, yeah im definitely gunna try it out. How much higher did you guys put your desired max? Im thinking 15-20 lbs?

edit: scotpak Your desired max was 20kg over your current?? I was thinking 20lbs tops? Cuz with 20lbs over your current max week 8 has you doing 5lbs under your current max for a double. My deadlift is in the 500's, so progress might be a bit slower thats why.

[Juztin967]

Hey Beastin.

I ran it a few times back like 7-8 years ago to increase my deadlift from 405-415ish to 435-445ish. I don't remember the exact numbers. Since I was working with new numbers after the first time and had to get used to them, if I remember correctly, my deadlift went up to about 455 in that time, which could have been strength left over. I do recall at one point, when doing the program, missing a lift from week 9. If one wants to be conservative and go 5 lbs less at times during the program when lifting weights over their current max, all will be fine. I was just happy to be reaching weights in the 420-440 range the first few times I ran it. I have also read that one should go for about 25-30 lbs max for the program. This is very true, as one doesnt want to overshoot the desired max and miss lifts. As mentioned before, I made that mistake (week 9) and then one might feel like they are wasting time, go back to the drawing board and lower the desired max. Eventually, I got my max up to 475 with the help of the program, but not all of it. If one runs it a few times, one will get a sense of what parts they might not need as much of or at all.

As of recent years, I have been injured in my back, so I lost like 90% of my strength (talk about going back to one plate on squat, bench and dead). Over the last two years, I have been rehabbing and getting most of my strength back, and am at about 90% of my old maxes. My highest deadlift was 485 lbs at about 174 lbs bodyweight. During this rehab and strength building time, I have ran the Coan/Phillipi routine a few times. I figured if I ran it before and had success, I can do it again. This may be true, but I realize now it is A LOT of volume, especially in the speed sets. At my age now, it can feel like borderline overtraining and affect my recovery for the following week, almost setting me up to miss lifts on purpose. But if one is new to it, do the SPEED DEADLIFTS, every rep, as I could literally feel myself getting stronger with them. It helps you break the weight off the floor. Overall, I can say I ran it at least 6 times. I am currently back to a 450 lb deadlift max.

Hope this helps.

[scotpak1979]

Interdasting, yeah im definitely gunna try it out. How much higher did you guys put your desired max? Im thinking 15-20 lbs?

edit: scotpak Your desired max was 20kg over your current?? I was thinking 20lbs tops? Cuz with 20lbs over your current max week 8 has you doing 5lbs under your current max for a double. My deadlift is in the 500's, so progress might be a bit slower thats why.

Terry Hollands (WSM competitor) said its much better to be conservative and thus potentially outpulling your desired max rather than failing lifts with a too ambitious target . Thus I fully agree that u should go as conservative as you can. I was still hitting some newbie-ish gains back then thus that is why 20kg worked.

I currently have my desired max at 275 (and have put in 260 as my current max (my meet pr)).

[BeastinFitness]

Ok, so 20lbs over for a desired Max shouldn't be too much. As far as the circuit (the work after the top set and speed sets, I was mainly just going to do the stiff legged deadlift, because the underhand lat pull-down and rows etc I do on a different back day for the most part. Did u also not do the whole circuit to the T? Also, the speed deadlift for at least the first few weeks are very light, should they be done beltless? The whole week 1 actually seems like a deload

edit: 1 more question lul, how important is following the rest times between sets.

[Juztin967]

Ok, so 20lbs over for a desired Max shouldn't be too much. As far as the circuit (the work after the top set and speed sets, I was mainly just going to do the stiff legged deadlift, because the underhand lat pull-down and rows etc I do on a different back day for the most part. Did u also not do the whole circuit to the T? Also, the speed deadlift for at least the first few weeks are very light, should they be done beltless? The whole week 1 actually seems like a deload

edit: 1 more question lul, how important is following the rest times between sets.

20 lbs is a good number to do, conservative enough but lets you feel good about increasing that much in only 10 weeks. If you feel like pulling more any given week, a 5 lb increase or so might do you well. If you feel like pulling less, 5-10 lbs might be good, but keep the speed sets weight the same. Even if you do the same week twice in a row, it will only groove your form better. I had to do week 9 twice in a row if I missed, or go back to week 8, then do week 9 following that.

As far as the circuit, I lowered the weight quite a bit, like going from deadlifting 315 for speed sets to using 45 lb dumbbells for the SLDLs and rows. I didn't do the good mornings because of my back injury, so eliminating one of them might not be too much of a big deal. As I mentioned before, it's a lot of volume and never failed to tire me out, thus resulting in a deadlift "hangover" the next day. I live for those days. But going lighter on the circuit is a good idea. The main help for me was the speed deadlifts. You should be fine if you do the lat pull downs and rows on a different day. As for doing the circuit to a T, you want to give it some attention, but eliminating some of it won't be so bad.

As for going beltless on speed deadlifts, that depends on how you use a belt during your normal sets. Would that be weight you use a belt for? If not, try some out without a belt. If it's a weight you normally use a belt for, use the belt regularly. Then again, on the other hand, you will be slightly more fatigued with each additional speed set, so maybe a belt slightly looser if it's lighter weight could also help. Timing is important here. Make sure you have some sort of timer nearby or way to know when to do your next set. For the circuits, timing is important but not as much, so if you're within 15 seconds, you'll be fine. Once again, give yourself a break after the speed sets, lighten the weight and just keep it consistent with the timing.

As for the week 1 being a deload, it sort of is, as most programs have lifters start lighter than what might be normal working sets. But think of that as the foundation. Get that part right, and everything else should go with it.

On a side note, if you feel on the weeks you are approaching your current max, (weeks 7 and 8 mostly), if you are feeling strong like they were too easy, either throw on 5 lbs for another single, or do another double at the 90% and 95%. It will only help the endurance that the speed sets will reinforce.

Anything else, let me know!

[scotpak1979]

Ok, so 20lbs over for a desired Max shouldn't be too much. As far as the circuit (the work after the top set and speed sets, I was mainly just going to do the stiff legged deadlift, because the underhand lat pull-down and rows etc I do on a different back day for the most part. Did u also not do the whole circuit to the T? Also, the speed deadlift for at least the first few weeks are very light, should they be done beltless? The whole week 1 actually seems like a deload

edit: 1 more question lul, how important is following the rest times between sets.

Yep i was like u as i did my rowing movements on my bench day. Also I didnt do the whole circuit nor did I superset.

As for the speed deadlifts, I think technique improvement is a key here, thus I would use a belt to be more technique specific.

I did stick with recommended rest times. (Its a very LONG workout if u have big rest periods)

[BeastinFitness]

Thanks guys!

[BeastinFitness]

I just wanted to update everyone, as I have just completed the 10 week program. IT IS AMAZING. Thank you to everyone who recommended it and provided input. I started this program only being able to deadlift 485x3 (because I lost a good amount of strength on my deadlift when I went on a 3 month cut), today I deadlifted 550x1 with pounds in the tank, AFTER 540x1. (Some was strength gained back, but a lot was new strength. I had never previously deadlifted over 525 before today. I can't wait to run this program again! I think im actually good for 560-565 fresh atm. I honestly didn't really believe some of you in terms of how much strength you gained over just 10 weeks, but I believe it now.

Vid of my 550 today

[WolfRose7]

Awesome stuff man, grats on the progress!

Program saved for future use

[JamesA1990]

congrats on the progress thats huge for 10 weeks. what did you do for the rest of the week? as its a 1 day a week program IIRC

[BeastinFitness]

congrats on the progress thats huge for 10 weeks. what did you do for the rest of the week? as its a 1 day a week program IIRC

I actually preferred deadlifting only once a week before starting this program, so it worked perfectly for me. The other days I did my other lifts. Monday's was squats/legs with candito's program, Tuesday Bench/upper body with candito's program. Rest Wed. Thursday was Deadlifts/legs again but with this program, after I did the deadlifts for this program I did a squat variation (wide stance box squats), Friday Bench/chest tris with candito's program. And Saturday is just a more "bodybuilding" back/bicep day which includes heavy rowing movements, underhand lat pulldowns that the program suggests, and power shrugs. Sunday rest.

I've always found I have the best progress on all three lifts when I squat 2x per week, deadlift 1x, and bench 2x.

edit:: also, my advice for this program is what others stated above. It's much better to be conservative with your desired max, then to put it too high. That will set the tone for the entire 10 weeks. I put in 540, and the final week pulled an easy 550 with more in the tank. Not 1 week was difficult for me, I had at least 2 reps in the tank on all the weeks. I think this is important, because your body doesn't break down the way it would if you are grinding reps. This leads you to be much fresher for the heavy weeks, and ultimately pull more than you expected.

[FenderElectrics]

I love the program, looks like it went great for you as well.

I ran it for all 4 of my meets as my DL peak (I didn't do the accessory stuff just the DL scheme). Set PRs in all 4 meets and went from 407 -> 424 -> 457 -> 474 with a little in tank on all 3rd attempts. It really peaked me well.

[BeastinFitness]

I love the program, looks like it went great for you as well.

I ran it for all 4 of my meets as my DL peak (I didn't do the accessory stuff just the DL scheme). Set PRs in all 4 meets and went from 407 -> 424 -> 457 -> 474 with a little in tank on all 3rd attempts. It really peaked me well.

Yeah im loving it, did week 1 of my new cycle today. Im looking to pull around 575 or so for this next cycle, and i'm very confident I will. The combination of 1 top set/speed work/stiff legged deadlifts every week really seems to work well for me.

[simpson54]

I liked it a lot when I ran it. For the speed deadlifts, I used 55% into light bands the whole 10 weeks

As said above, go conservative on your max. I used 15-30 lbs above my PR.

[BeastinFitness]

Figured i'd update again as I just finished my second 10 week cycle. As I stated above, the first cycle I hit an all time PR of 550 after only doing 485x3 before starting it (input 540 for desired max). This cycle I input 565 for my desired max, and today (week 10) I pulled another all time PR of 575 AFTER 565. +25lb PR. Once again, this program is amazing. All time goal for 2018 is 600+ and i'm a lot closer than I thought. 585 would've been there fresh today honestly, but I pulled 565 first because that's what the program said, then decided to pull 575 after, so it was a lot harder than it would've been fresh.

575 deadlift after pulling 565 (2 PRs in 1 day) quality is potato because chalk was all over my phone's camera.

[BeastinFitness]

Ayyy boyos, just completed my third consecutive cycle of ed coans deadlift program! Hit a pretty easy 585 raw deadlift!! (6 plates). This program could not be better for me tbh. Seems to work so well. Last cycle was a very slow 575, this cycle it was an easy 585 (prob have 595 for an all out max fresh). If anyone reads this and is having issues with their deadlift, don't hesitate to try out this program! Let me know if you have any questions.

VID OF 585 from today. 600 coming soon!

[scotpak1979]

great progress, but watch your form. Looks like you might be hitching your deadlifts a bit. These could be red lighted in a comp.

[BeastinFitness]

great progress, but watch your form. Looks like you might be hitching your deadlifts a bit. These could be red lighted in a comp.

nah I never hitch, lockout is always just a bit slower, but I never use my quads to lock it out. I sometimes just forget to lock my knees out until after my back is already locked out which is why you see my legs move a bit after my back is locked already.

[BeastinFitness]

UPDATE - This is kind of a log now I guess lol. But Ed Coan's Deadlift Program is still working wonders for me. I've run it 4 times now. Started with a 485x3 deadlift -> 550 -> 575 -> 585 -> 600. I have never missed a single rep that this program has prescribed since day 1, a huge part of it is not trying to overreach too much. I never input a desired max that is more than 20lbs above my current max, and I think that's a big factor.

Anyways, road to 700 officially begins now. All in all, 600 wasn't actually that difficult, just grip started to slip at the end, but I was able to hold on and lock it out before grip gave out. Ended up ripping myself a new palm lol. Got a "like" and comment from strong ass @andrewhause on IG which was pretty cool.

VID