Coan-Phillipi Deadlift Thread

Training Training Logs
241

alright,. today was quite a day

My energy decreased come 5pm and the lifting but I started off strong. Something felt off though. I started at 135x5, then 185x3, 225x2, 255x1,285x1, 315x1

the 315 was ridiculously easy on the back and lockout but it felt heavy off the floor. My legs FELT fine but I was wondering if they had not recovered from squatting.

I went to 345x2 and felt like I wasn’t going to get it. I broke it in an inch from the ground and that was it. I tried it again 30 seconds later and couldn’t even break it off the ground and was very pissed for the next 10 minutes. Considered switching to sumo, then using a belt, or just dumping the cycle.

Some dude next to my squat rack was what my training partner Steve called a “natural puller”. Tall guy, built narrow, didn’t look strong at all. Ripped 535x2 off the ground. His back was pretty close to parallel to the ground which made me feel a lot better about my normal start. He was there when i missed the 345 too which was embaressing. Guy had to be 6’4 and weigh as much as me.

Steve told me, listen, you need to stop thinking your way through the lift. Said my legs were further out than last week (which was a dumb change, I’m not exactly built like Andy Bolton) and my start wasn’t explosive as usual. Forget the technique, this is like a comp and you need the pull. I asked him if he was sure I should attempt it again and he said yes.

I brought the stance in, took a BIG breath, did not worry about rounding or anything. and just dipped and ripped hard like I used to, and 345 FLEW up for an easy double. I was told I had perfect form. In the past I would get the weight but I’d round like a mother ****er and the bar would get away from me, so my technique, hamstring strength, and upper back strength has improved for sure. High fived a bunch of people and redeemed myself. Felt awesome. I could have gotten more reps no problem.

The whole experience was very humbling. I’d never have imagined that type of epic fail from such a small change in form and it says a lot. I’m really happy with my deadlift technique coming along. The worst was, after crushing that weight and celebrating, Steve was like “too bad this is the only set you forgot about your camera for”

and I was like LOL.

total damage was:

Deadlift

345x2

285x6x3 (good)

3 circuits:
RDL 195x8
pendlay row 155x8
pulldown plate 13 (around 200)x8

good ****!

242

Deadlift (beltless conventional)

365 (97%)x5

http://www.gotfuturama.com/Multimedi.../2ACV03/05.mp3

Massive carb load+ crazy supercompensation + hot girls for motivation + Spike Shooter = RAAAAAAAAAAR

UBBELIEVABLE that I couldn’t break 345 off TWICE last week, then barely got it, and ****ing TORE this **** off the floor a week later!

breath, dip on toes, grip, slam heels into ground and pull

I almost certainly rounded over the last 2-3 reps but I couldn’t say because everything was a blur after rep two. Either my abs or breath gave out on rep 5 because I let out a grunt/gasp and caved forward a little but finished the rep and dropped it

I would have gone for 405 but I couldn’t conscientiously do it with my camera dead and after having caved over on the last rep, I was spent on deadlifting. I did a ****load of assistance work anyway.

Dunno if I should bother continue this but maybe I should pull the 405 next week. I will consider the cycle a success after today no matter what. Is this week 4? too freaking easy. And I’ve lost 6 pounds. HAH. DONE.

243

have any of you guys increased your target weight or skipped some weeks and added weight or anything similar mid cycle?

244

got my 405 raw beltless goal on week 5 instead of 10.

Weakness in legs+ leverages + heavy weight + damn shoes = holy **** I rounded over like a camel! LOL

Nonetheless I got the lift!

I’ll be working on my start and leg strength and squatting a lot more the rest of the year. Figures this is the lift in this entire cycle I round over horribly!

Yeah I know another few max pulls like that and I will be in a back brace HAH

245

So how many people met their goals on this?

How many people did not?

246

[quote]Bango Skank wrote:
So how many people met their goals on this?

How many people did not?[/quote]

I’m not sure if anybody met their lofty goals. I know several including me stopped for various reasons. Goals between 30-50 lbs were set.

I would say a 20-30 lb goal would be achievable.

247

[quote]Bango Skank wrote:
So how many people met their goals on this?

How many people did not?[/quote]

I met my 30 pound goal in 5 weeks.

I actually figured out and just fixed a major technique issue, so I probably have another 20 pounds in me. The cycle made my lower back retardedly strong too, and once I improve my leg strength I will be good for even more.

it’s a very good idea to eat a lot and be carb and creatine loaded prior to the lifting day, and to eat a reasonable amount for recovery for at least a couple days afterwards. I honestly lost some bodyfat on this cycle because I was arduous about performing higher rep work and low intensity cardio after a couple of rest days following the coan day.

In fact, I will go as far as to say, I strongly feel that a bodybuilding rep type tension workout two days prior to the workout and carb and creatine loading made an enormous difference in my results and there’s no way I would have succeeded without gaining significant weight otherwise.

I also performed all of my speed pulls and the 1x2 as single lifts with a pause at the floor between reps.

I think it is a really great cycle, but maybe a lot of people can’t handle the recovery well enough, or don’t have good enough execution in their lifts, to make the most out of it.

I think I could have made a 40-50 pound goal if I had set it higher earlier in the cycle, and I may run it again in the future once my technique and strength imbalances are resolved. I will also set my goal higher and eat a lot more during the week so that I can perform reasonably well on my other lifts and make the most out of the growth stimulus and muscle gain.

248

I didn’t meet my program goal of 445 which was an admittedly lofty goal. However, I did meet my long-standing goal of 400+ with 415. I got a 25lb boost out of this program.

249

I got 40, wanted 60.

250

So to all the people who didn’t make their goals:

Is there anything that you think you could have adjusted to achieve them? Were you going too heavy on the assistance exercises? Too much volume/intensity on the other days (I saw many of you used this in a push/pull/squat split)? Not eating enough, sleeping enough, etc? Or would you chalk it up to the program itself being too volume intensive?

Any other advice you would offer to someone who wanted to undertake this?

251

I don’t think I went heavy enough on assistance. I just held steady on them for the most part. I might have made bigger gains if I’d tried to improve them as well.

Based on Modi’s experience, I didn’t go too heavy on squats. He felt that hindered his Coan performance (squatting heavy).

252

Just started the Coan/Phillipi program and am hoping to go from 635 to 675.

Week 1:

Heavy DL 1x2 @ 505

Speed DL 8x3 @ 405

SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225

Needless to say, my lower back and hammies aren’t used to this volume.

253

LOL, your speed pull is impressive in itself.

254

[quote]HollywoodAIP wrote:
Just started the Coan/Phillipi program and am hoping to go from 635 to 675.

Week 1:

Heavy DL 1x2 @ 505

Speed DL 8x3 @ 405

SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225

Needless to say, my lower back and hammies aren’t used to this volume. [/quote]

What is your goal weight for this cycle?

255

[quote]HollywoodAIP wrote:
Just started the Coan/Phillipi program and am hoping to go from 635 to 675.

Week 1:

Heavy DL 1x2 @ 505

Speed DL 8x3 @ 405

SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225

Needless to say, my lower back and hammies aren’t used to this volume. [/quote]

Wow, your speed deads are close to what I use for Heavy 3 reps (current best is 426x3).

I am starting Coan/Phillipi myself. First deadlift workout will be in a few days, I will try to remember to log it on here.

Goal: I am hoping to take my max to around 480.

I just finished Smolov, so even though it seems C/P makes so many people crash and burn, I figure I can make it through since my body is used to squating heavy 3 and 4 times per week. We shall see.

256

HollywoodAIP wrote:
Just started the Coan/Phillipi program and am hoping to go from 635 to 675.

Week 1:

Heavy DL 1x2 @ 505

Speed DL 8x3 @ 405

SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225

Needless to say, my lower back and hammies aren’t used to this volume.

What is your goal weight for this cycle?

I’m hoping to get around 675.

257

[quote]HollywoodAIP wrote:
HollywoodAIP wrote:
Just started the Coan/Phillipi program and am hoping to go from 635 to 675.

Week 1:

Heavy DL 1x2 @ 505

Speed DL 8x3 @ 405

SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225

Needless to say, my lower back and hammies aren’t used to this volume.

What is your goal weight for this cycle?

I’m hoping to get around 675.[/quote]

Nice. I just saw that you had already stated that, my apologies.

You have a great deadlift already a 675 will be very nice.

I’m assuming you are a powerlifter or a strongman contestant?

If so what weight do you compete at and what is your best total? Are you doing this equipped?

I have a shit ton of questions and if you have a training log I’d be willing to read it so as not to bombard you with so many questions.

258

[quote]Free2Be wrote:
HollywoodAIP wrote:
HollywoodAIP wrote:
Just started the Coan/Phillipi program and am hoping to go from 635 to 675.

Week 1:

Heavy DL 1x2 @ 505

Speed DL 8x3 @ 405

SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225

Needless to say, my lower back and hammies aren’t used to this volume.

What is your goal weight for this cycle?

I’m hoping to get around 675.

Nice. I just saw that you had already stated that, my apologies.

You have a great deadlift already a 675 will be very nice.

I’m assuming you are a powerlifter or a strongman contestant?

If so what weight do you compete at and what is your best total? Are you doing this equipped?

I have a shit ton of questions and if you have a training log I’d be willing to read it so as not to bombard you with so many questions.[/quote]

Well, I’m intending to start entering some powerlifting meets soon, but I just haven’t gotten around to it. When I get serious about entering one, I will try to compete in the 275 class.

I figure my raw total would be around 1750.

259

[quote]HollywoodAIP wrote:
Free2Be wrote:
HollywoodAIP wrote:
HollywoodAIP wrote:
Just started the Coan/Phillipi program and am hoping to go from 635 to 675.

Week 1:

Heavy DL 1x2 @ 505

Speed DL 8x3 @ 405

SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225

Needless to say, my lower back and hammies aren’t used to this volume.

What is your goal weight for this cycle?

I’m hoping to get around 675.

Nice. I just saw that you had already stated that, my apologies.

You have a great deadlift already a 675 will be very nice.

I’m assuming you are a powerlifter or a strongman contestant?

If so what weight do you compete at and what is your best total? Are you doing this equipped?

I have a shit ton of questions and if you have a training log I’d be willing to read it so as not to bombard you with so many questions.

Well, I’m intending to start entering some powerlifting meets soon, but I just haven’t gotten around to it. When I get serious about entering one, I will try to compete in the 275 class.

I figure my raw total would be around 1750.

[/quote]

Wow!

Mind telling us how you train, training age, age, how you eat…things that might help us to get to your strength levels?

260

[quote]HollywoodAIP wrote:
Free2Be wrote:
HollywoodAIP wrote:
HollywoodAIP wrote:
Just started the Coan/Phillipi program and am hoping to go from 635 to 675.

Week 1:

Heavy DL 1x2 @ 505

Speed DL 8x3 @ 405

SLDL 3x8 @ 275
Bent Over Rows 3x8 @ 245
Reverse Lat Pulldowns 3x8 @ the whole stack; didn’t take note of weight
Good mornings 3x8 @ 225

Needless to say, my lower back and hammies aren’t used to this volume.

What is your goal weight for this cycle?

I’m hoping to get around 675.

Nice. I just saw that you had already stated that, my apologies.

You have a great deadlift already a 675 will be very nice.

I’m assuming you are a powerlifter or a strongman contestant?

If so what weight do you compete at and what is your best total? Are you doing this equipped?

I have a shit ton of questions and if you have a training log I’d be willing to read it so as not to bombard you with so many questions.

Well, I’m intending to start entering some powerlifting meets soon, but I just haven’t gotten around to it. When I get serious about entering one, I will try to compete in the 275 class.

I figure my raw total would be around 1750.

[/quote]

Thats a great total. You post your workouts other than deads anywhere on this site? Like to look at the rest of your training.