21 years old, 5’11"/180cm and ~88kg.
1RM Bench: 115kg (medium term goal: 131.5kg)
3RM Squat: 135kg (medium term goal: 176kg 1RM)
1RM Deadlift: 170kg (medium term goal: 207kg)
Bench is a few months old, and squat was just in a fairly long squat session so they may be understated maxes, but I figure that just means my gains will be greater…
Footy season just finished (rugby league, not gridiron or soccer) so I’m going to devote some time to hopefully gain some serious strength and size, since it’s always had to take a backseat to other things. I’ve always followed a basic program for 6-8 weeks then changed it up, but with sport getting in the way I barely even finished them anyway. I’ve never followed a structured program like this one, so I thought I’d try to get my deadlift right up and figured my other numbers would hopefully follow. After this 10 week deadlift program, I plan to bring in more power work with some olympic lifts.
So, I used this script
Current max: 170kg
Target max: 190kg
My weekly plan is below. Any and all advice is welcome, I’m not exactly sure how much other stuff I should be doing on top of the Coan-Phillipi deadlift day because I’m used to doing only 2 weight sessions with some sports training + a game…
Note: the days (Mon-wed-fri-sat) I do it are set as I work at a gym and that’s when I have convenient access to the equipment, but what I do on each day is open to suggestion
—Monday
Coan Phillipi deadlift session (see below for specifics)
—Tuesday
Rest or some low volume cardio
—Wednesday - Heavy upper body
Push press/squat jerk 4x2
Flat DB press 5x5
Weighted chinups 5x5
A1 Dips 3x10
A2 One arm DB row 3x10
—Thursday
Rest or some low volume cardio
—Friday - Squat work
Box squat work up to heavy triple (but not max out)
Front squat 3-4x6 light, as injured wrist still hurts a bit on these
Overhead KB lunges 2x10
—Saturday - Upper body again
Close grip BB bench press 4x6
DB chest flys 3x10
Shoulder int/ext rotations, scap protr/retr, wall slides etc
Levering
—Sunday
Rest
Did my first Deadlift session tonight, as below
Week 1
Deadlift (75%): 1x2 @ 142.5 kg (4@70,2@110,2@130)
Speed deadlift (60%): 8x3 @ 115 kg (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps 75kg
Bent over row: 8 reps 75kg
Chinups (subbed for underhand lat pulldown): 8 reps
Arched back good morning: 8 reps 75kg
It wasn’t too bad, the circuit did me though because of the good mornings, I hate them and find them really awkward to do. Are they important? Should I stick them out, replace or remove them?
Is my whole program way too much volume, and going to hinder my deadlift gains, or does this look alright to you all?
I’m not really happy with my Saturday plan either, it seems sort of useless, but otherwise I don’t feel that I’m getting in enough upper body work in the week… I’m also sitting in the gym all day so I might as well do something. I guess it’s valuable for the shoulder prehab alone
Let me know what you think
Cheers