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Coan/Ph ll p 10 week Deadl ft Rout ne
Based on a 225 lbs (102 kg) current max and a 240 lbs (109 kg) desired max we get the
following cycle. Weights are rounded to the nearest 5 lbs. Notation: sets x reps @ weight.
NOTES: Percentages for the deadl fts are based on the des red max whereas
percentages for the power shrugs are based on the current max. Rest 90-120
sec between sets of all ass stance exerc ses.
Week 1
Deadl ft (75%): 1x2 @ 180 lbs
Speed deadl ft (60%): 8x3 @ 145 lbs (90 sec rest b/w sets)
3 c rcu ts (rest 90sec between exerc ses, 2-3 m nutes between c rcu ts):
St ff-leg deadl ft: 8 reps
Bent over row: 8 reps
Underhand (reverse) gr p lat pulldown: 8 reps
Arched back good morn ng: 8 reps
Week 2
Deadl ft (80%): 1x2 @ 190 lbs
Speed deadl ft (65%): 8x3 @ 155 lbs (90 sec rest b/w sets)
3 c rcu ts (rest 90sec between exerc ses, 2-3 m nutes between c rcu ts):
St ff-leg deadl ft: 8 reps
Bent over row: 8 reps
Underhand (reverse) gr p lat pulldown: 8 reps
Arched back good morn ng: 8 reps
Week 3
Deadl ft (85%): 1x2 @ 205 lbs
Speed deadl ft (70%): 6x3 @ 170 lbs (90-120 sec rest b/w sets)
3 c rcu ts (rest 90sec between exerc ses, 2-3 m nutes between c rcu ts):
St ff-leg deadl ft: 8 reps
Bent over row: 8 reps
Underhand (reverse) gr p lat pulldown: 8 reps
Arched back good morn ng: 8 reps
Week 4
Deadl ft (90%): 1x2 @ 215 lbs
Speed deadl ft (75%): 5x3 @ 180 lbs (90-120 sec rest b/w sets)
3 c rcu ts (rest 90sec between exerc ses, 2-3 m nutes between c rcu ts):
St ff-leg deadl ft: 8 reps
Bent over row: 8 reps
Underhand (reverse) gr p lat pulldown: 8 reps
Arched back good morn ng: 8 reps
Week 5
Deadl ft (80%): 3x3 @ 190 lbs
Speed deadl ft (65%): 3x3 @ 155 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 135 lbs
St ff-leg deadl ft: 3x5
Bent over row: 3x5
Underhand (reverse) gr p lat pulldown: 3x5
Arched back good morn ng: 3x5
Week 6
Deadl ft (85%): 1x2 @ 205 lbs
Speed deadl ft (70%): 3x3 @ 170 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 145 lbs
St ff-leg deadl ft: 3x5
Bent over row: 3x5
Underhand (reverse) gr p lat pulldown: 3x5
Arched back good morn ng: 3x5
Week 7
Deadl ft (90%): 1x2 @ 215 lbs
Speed deadl ft (75%): 3x3 @ 180 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 160 lbs
St ff-leg deadl ft: 2x5
Bent over row: 2x5
Underhand (reverse) gr p lat pulldown: 2x5
Arched back good morn ng: 2x5
Week 8
Deadl ft (95%): 1x2 @ 230 lbs
Speed deadl ft (70%): 3x3 @ 170 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 170 lbs
St ff-leg deadl ft: 2x5
Bent over row: 2x5
Underhand (reverse) gr p lat pulldown: 2x5
Arched back good morn ng: 2x5
Week 9
Deadl ft (97.5%): 1x1 @ 235 lbs
Speed deadl ft (70%): 2x3 @ 170 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 170 lbs
St ff-leg deadl ft: 2x5
Week 10
Deadl ft (100%): 1x1 @ 240 lbs
Speed deadl ft (60%): 2x3 @ 145 lbs (rest as needed b/w sets)
Week 11: Meet day/max attempt
Another cycle | Convert to kilograms | Link to this result
©Kristoffer Lindqvist, 2005-2023
E-mail: kris@tsampa.org