Advice on Coan/Phillipi Deadlift routine

I am coming up to the final week. I went from a tough strapped 170kg to what should be a decent 190kg strapless. I put +20kg into the calculator but as you see im pretty weak so maybe go 15kg as someone said.

The assistance was extremely useful for me and my back strength across all exercises has risen.

I recall Terry Hollands saying he used it to get his now ridiculous pull so it works for all levels.

Yeah, I'd like to know this too, cos I was going to screw the assistance and just concentrate on the heavy and speed deadlifts.

The assistance and added volume from all the speed work IMO

JC does it need to be done in circuits and timed and everything or just do them as normal assistance? training at home i cant setup all that stuff to be within that period of time i doubt

I didn't put a time limit on per se, did the lifts then did the assisstance - I was only allowed an hour in the gym before mrs chaos came out hunting for me with rolling pin and machete, so managed to fit it all in then.

I just did normal deadlift an speed pulls sacked assistance off and did my usual workout after ! Also got 20kg!

Make sure you pull all pulls as fast as possible !

That sounds right up my street

may well do this as heard great things about the routine

I did it all to the letter timed rest periods every exercise and circuits

Well I changed pull downs for pull ups and did the routine every five days.

what number would be considered a conservative weight increase? like 5kg? 10kg?

Finished my cycle at xmas. Previous PB was 227.5kg, put in desired of 250kg, got 255kg. I had a max of 245kg 3 years ago prior to my accident with an atlas stone which was hitched to hell @ 19 stone. I got this 255kg clean and at 14 1/2 stone. I liked the routine alot and i'm currently running a version of it for squats. I think a conservative desired max is around 15kg. Definatley run it again at some point, for now i'm trying Ortmayer routine for deads for a change.

10kg, I initialy went for 20kg when I ran it and had to recalculate half way through as the numbers jumped up far too quick on that increase. Still ended up with a 30kg PB at the end of it though so I reckon the less is more approach can work quite nicely.

Well, did the first week today. It was good, but surprisingly hard going!!

What I found today was,
a) its weird going for the heaviest reps first
b) the second stage (mid weight deads for 8 sets of 3 reps) was a real pump. The weight was not a challenge, but by the time you have done 20+reps lower back was knackered
c) managed to do all the assistance stuff pretty quickly by setting up a bar with plates and used this for the SLDL and rows at the same weight, quick move to the pulldowns, then back to another bar for the goodmornings. Think I could have probably used the same bar and weights for all three etc.


just some feedback!!

Pretty much this.

As for how much to aim for. Well, it's a 10 weeks programme. How much do you realistically want to gain each year? 20kg suggests you are aiming to put on 100kg in the year...

Be conservative. Better to hit all the proscribed reps then have a bit of fun later in the routine maybe pushing a bit further than missing reps. Doing 8-10 sets of deadlift is hard enough. If you are lifting 5% less than you could, it's no big problem. Just get the work in.

I always timed the rest periods and did the assistance in a circuit. I didnt do the GMs though and I used pull ups rather than pulldowns.

I always found the speed pulls really taxing, especially if you really focus on the speed and time the rests.

Really recommend (a) the routine and (b) being conservative enough. Have seen so many people progress well on it.

I really liked it, but I wasn't conservative enough with either the increase I aimed for, or the amount of rest I allowed myself. I tried to go from 270kg to 300kg doing a session every 5 days.

It still worked really well for me, but it was quite hard going and the rest of my lifts stagnated while I concentrated on this. The only lift I failed was the final 300kg, but got 285kgx2 easily and 292.5kgx1 without any problems.