Coan Phillippi deadlift cycle - Experience and thoughts
juliewatkin
Posts: 764 Member
Today, my husband and I started the Coan-Phillippi deadlift cycle. I did one last year and was very pleased with the results. When I did it before I trained it in suit bottoms but the result was my raw deadlift going from 285 to 315 no belt. I doubt I'll have such a big jump but 10lbs would be awesome.
For those not familiar with it, it is a 10 week cycle that starts working up to a heavy double, then speed pulls for triples, then a hideous circuit that varies in reps and intensity as the cycle progresses.
The first day of the cycle looked like this for me:
Max DL
135-2x5
225-3
250-2
Speed DL
200-8x3
Circuit
SLDL
185-3x8
BO BB row
80-3x8
Pull ups
meant to be 3x8 but was a mish mash shambles of 4's, 3s and 2s
Good mornings
135-3x8
I'd forgotten how much a circuit kicks my *kitten*. Something as easy as bw pull ups and bb rows with only 80lbs was a strain. I will likely up the weight incrementally on the stiff legs but leave the BB rows and good mornings at the same weight. We already do heavier BB rows on other days. The max weight and speed weight gets progressively heavier but the circuit weights are whatever you pick.
For those not familiar with it, it is a 10 week cycle that starts working up to a heavy double, then speed pulls for triples, then a hideous circuit that varies in reps and intensity as the cycle progresses.
The first day of the cycle looked like this for me:
Max DL
135-2x5
225-3
250-2
Speed DL
200-8x3
Circuit
SLDL
185-3x8
BO BB row
80-3x8
Pull ups
meant to be 3x8 but was a mish mash shambles of 4's, 3s and 2s
Good mornings
135-3x8
I'd forgotten how much a circuit kicks my *kitten*. Something as easy as bw pull ups and bb rows with only 80lbs was a strain. I will likely up the weight incrementally on the stiff legs but leave the BB rows and good mornings at the same weight. We already do heavier BB rows on other days. The max weight and speed weight gets progressively heavier but the circuit weights are whatever you pick.
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Replies
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Looks intense as hell. I've never even heard of this one but after I do a couple cycles of Cube I may look into that one.0
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Looks intense as hell. I've never even heard of this one but after I do a couple cycles of Cube I may look into that one.
It is a pretty intense cycle. It's not the type you run back to back. Who doesn't want to follow a cycle created by Ed Coan?
This is a link to a short write up on the program. It's been around for a while. http://tsampa.org/training/scripts/coan_phillipi_deadlift/0 -
I'll look into this after my meet next week. I've never done speed reps before (for deadlifts), is that basically just reps with no re-set?0
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I'll look into this after my meet next week. I've never done speed reps before (for deadlifts), is that basically just reps with no re-set?
They aren't touch and go if that's what you mean. I don't reset as in standing up and resetting my feet and grip but they are full stop dead on the floor.
I still have a lower back pump and tight upper back from Wednesday.0 -
My understanding of speed reps is really just training explosiveness off the floor. take the slack out of the bar and then try to burst through the movement.0
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My understanding of speed reps is really just training explosiveness off the floor. take the slack out of the bar and then try to burst through the movement.
Yeah, that's basically it, definitely not touch-and-go. Speed pulls really are great and I kinda miss doing them with 5/3/1. You'll have lot of fun with them and speed / explosive squats on the Cube Method.
Coan's cycle looks pretty tight, maybe I'll try it someday.0 -
My understanding of speed reps is really just training explosiveness off the floor. take the slack out of the bar and then try to burst through the movement.
That's pretty much what they are. As fast as possible off the floor. They're a bit disconcerting after pulling a heavy double. The first set feels so light, I rock back.0 -
My understanding of speed reps is really just training explosiveness off the floor. take the slack out of the bar and then try to burst through the movement.
That's pretty much what they are. As fast as possible off the floor. They're a bit disconcerting after pulling a heavy double. The first set feels so light, I rock back.
Have you tried reversing the order, DE pulls then ME pulls? When I was following the Cube on DE deadlift day I would do my sets of DL's and then work-up to a couple heavy singles or doubles. It felt really good actually, almost easy.0 -
tagging
Re speed pulls, a prominent Aussie PLer I know asked Boris Sheiko where he included speed work He answered "every rep is done as fast as possible" That makes sense to me 0 -
always been my train of thought also chris.0
