søndag 4. desember 2011

Coan / Phillipi Deadlift Program


This is a deadlift program that many have had success with.
A thorough review of the program with support exercises can be read in the article "The Coan / Phillipi Dead Lift routine" by Mark Phillipi.



Week


Heavy set


Explosive set


1


(75%) x 2 reps


(60%) 8 sets x 3 reps (90 sec pause)


2


(80%) x 2 reps


(65%) 8 sets x 3 reps (90 sec pause)


3


(85%) x 2 reps


(70%) 6 sets x 3 reps (90-120 sec pause)


4


(90%) x 2 reps


(75%) 5 sets x 3 reps (90-120 sec pause)


5


(80%) 3 sets x 3 reps


(65%) 3 sets x 3 reps (120 sec pause)


6


(85%) x 2 reps


(70%) 3 sets x 3 reps (120 sec rest b / w sets)


7


(90%) x 2 reps


(75%) 3 sets x 3 reps (120 sec pause)


8


(95%) x 2 reps


(70%) 3 sets x 3 reps (120 sec pause)


9


(97.5%) x 1 rep


(70%) 2 sets x 3 reps (as much rest as you need)


10


(100%) x 1 rep


(60%) 2 sets x 3 reps (as much rest as you need)





Calculator for the program.