Bench:
265x3
305x3
340x4
Incline BB Press:
5x5 w/275
Cable flies:
3x10 w/100
Deadlift:
1x2 w/445
Speed Deadlift:
3x3 w/375
Power shrugs:
3x5 w/325
RDL:
3x5 w/365
Bent-over rows
3x5 w/315
Lat pulldowns (underhand)
3x5 w/255
Good mornings:
3x5 w/245
Squats:
365x3
415x3
465x3
Leg press:
5x5 w/630
Russian leg curls:
5x10 w/bodyweight
Seated calf raises:
6x10 w/160
Standing OHP:
160x3
185x3
210x3
Dips:
5x5 w/160
Lateral Raises (DB)
3x10 w/40
Rear-delt Flies (DB)
3x10 w/35
Bench:
285x5
325x3
360x2 (light spot on 2nd rep)
Incline BB Press:
5x5 w/275
Cable flies:
3x10 w/100
Deadlift:
1x2 w/475
Speed Deadlift:
3x3 w/405
Power shrugs:
2x5 w/365
RDL:
2x5 w/365
Bent-over rows
2x5 w/315
Lat pulldowns (underhand)
2x5 w/255
Good mornings:
2x5 w/245
Standing OHP:
175x5
195x3
220x1
Dips:
5x5 w/160
Lateral Raises (DB)
3x10 w/40
Rear-delt Flies (DB)
3x10 w/35
Squats:
385x5
440x3
490 (missed)
Leg press:
5x5 w/630
Russian leg curls:
5x10 w/bodyweight
Seated calf raises:
6x10 w/160
Bench:
250x5
290x5
325x5
DB Press:
5x10 w/110
DB Curls:
3x10 w/50
Close-grip bench (to chin):
3x10 w/135
Deadlift:
1x2 w/500 (touch & go)
1x1w/500
Speed Deadlift:
3x3 w/375
Power shrugs:
2x5 w/375
RDL:
2x5 w/365
Bent-over rows
2x5 w/315
Lat pulldowns (underhand)
2x5 w/255
Good mornings:
2x5 w/245
Standing OHP:
150x5
175x5
200x5
Dips:
5x10 w/90
Seated Lateral Raises (DB)
3x10 w/35
Chest-supported Rear-delt Flies (DB)
3x10 w/30
Squats:
335x5
385x5
440x5
Leg press:
5x10 w/540
Russian leg curls:
5x10 w/bodyweight
Seated calf raises:
6x10 w/160
Strong numbers in here, dude. Like how basic your setup is. What’re you weighing?
[quote]WhiteFlash wrote:
Strong numbers in here, dude. Like how basic your setup is. What’re you weighing? [/quote]
Thanks man. Sticking to the basics has definitely helped me so far. But I’ve also been throwing in different programs to break through recent plateaus. I’m currently weighing around 200 lbs.
Bench:
270x3
310x3
345x3
DB Press:
5x10 w/110
DB Curls:
3x10 w/50
Close-grip bench (to chin):
3x10 w/135
Deadlift:
1x1 w/510 (PR)
Speed Deadlift:
2x3 w/375
Power shrugs:
2x5 w/375
RDL:
2x5 w/365
Standing OHP:
165x3
190x3
210x3
Dips:
5x10 w/90
Seated Lateral Raises (DB)
3x10 w/35
Chest-supported Rear-delt Flies (DB)
3x10 w/30
Squats:
365x3
415x3
465x3
Leg press:
5x10 w/540
Russian leg curls:
5x10 w/bodyweight
Seated calf raises:
6x10 w/160
Bench:
290x5
325x3
365x1
DB Press:
5x10 w/110
DB Curls:
3x10 w/50
Close-grip bench (to chin):
3x10 w/135
Deadlift:
1x1 w/525 (missed)
Speed Deadlift:
2x3 w/315
This is the end of the Coan/Phillipi deadlift routine for me. Unfortunately, I didn’t hit the goal weight I was shooting for, but I did at least increase my PR by 10 lbs. Today’s weight just wouldn’t budge. Maybe it’s time to get a good belt. I’ve been struggling to get my deadlift up for quite some time now, going back to 5/3/1 and see if I can break the plateau.