Simple but effective…
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Restarted Coan Phillipi today, with the goal of 495lbs in 10 weeks which I think is very attainable. Felt weak overall today so I kept bench lighter.
Deadlift
2x375 Coan philipi
8x3x315 speed pulls
3x8x245 sldl
Bench
10x2x225 (moved grip out slightly wider and it felt decent)
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Squat
5xbar
5x135
3x185
2x225
1x265
1x295
1x315
1x335
1x355 (felt solid, probably had it for 2)
1x375 Fail (surprised I missed this one after how easy the 355 felt)
Bench (1-2 second pause)
3x185
2x205
2x225
4x2x240
8x185
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Conventional deads
5x135
5x225
3x275
3x315
2x335
2x365
2x395
8x3x320
Sldl
8x244
8x275
8x275
Pull-ups (felt dreadful)
Lots of sets of 4
Good mornings
3x5x135
Ab rollouts+planks
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Put on the belt for the low bar squats it definitely helped a ton. I’ve been getting some pain in my low back from the squats so it might be a technique issue. No pain today though with he belt.
Squat
5xbar
5x135
3x185
2x225
2x265
2x295 (belted started here)
2x315
2x335
2x345 (felt pretty easy)
2x335
2x335
2x335
5x295 (no belt)
Tried the belt for the bench but I literally felt no difference. It could be too loose when I lie down.
Bench (1-2 second pauses)
5xbar
5x95
5x135
3x185
2x205
2x225
2x235
2x245
2x245
2x245
1x245 (failed last rep)
3x185 (5 second pause)
Lots of lateral and rear delt raises
Solid lifting mates you’ll smash that 500 in no time
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Thanks man! I have to fight the urge to max out constantly because I think I’d get close right now. I just gotta be patient with the coan/phillipi cycle and hopefully i’ll have it in around 8-10 weeks.
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is that the 10 week cycle that’s to be found around the web, where you take your current max and a desired max and get a solid 10 week program out of it?
EDIT
Went through your log again. So a yes it’s the one.
? how much do you increase the desired max, I mean you can’t put 200 pounds more than your current max.
? In the program there is a circuit after the pulls and speed pulls where you’re supposed to do SLDL - BOR - Lat pull down and GM, have you ditched them ? why?
Yep its the 10 week cycle that you found. I’ve heard of people putting on 50lbs plus, but imo that would be way too optimistic for me, so I’m staying a little on the conservative side. My first cycle I went from 425 to 465, so this cycle the goal is to hit 495.
I do the sldls and replace lat pull downs with pullups/chinups. I tend to do GMs on a different day just because I feel so taxed after the workout. The program actually calls for you to do a circuit like you mentioned, but I don’t do this circuit I just do every lift on its own and take the rest I need. I don’t take the 60-90 second breaks like it says otherwise I’d have to lower the weight for sure. One thing I’ve ditched is the rows. I did a lot of rowing back when I was following madcow 5x5 and i found that there was very little transfer from rowing to my deadlift (could have also been due to rowing technique).
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Thanks for the clarification.
It looks intriguing. It strays from the Wendler stuff I’m doing. But I might find myself doing it after the Matt Kroc simple DL program I’m running at the moment.
I hope I’m able to pull 160 kg 350 lbs at the end of the cycle. Would you think that a 20 kg jump to 180 kg - 397 lbs is to much?
I think 20kg may be too large of a jump, but that’s just based on my personal experience. I imagine it would suck to make it 7 weeks into the program and find that you couldn’t complete the workout. Better to stay conservative imo
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Went for a spontaneous deadlift session. Managed to forget my chalk. The knurling is worn down on these bars and I could feel it slipping around during the heavier sets. Eventually I tore callous that had been opened up from last week on my set with the 405. Called it a day after that.
Deadlift
5x135
5x135
5x225
3x275
2x315
2x365
1x405
4x405
3x315
Planks
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I’ve got a mock meet coming up next weekend. Its nothing serious so I don’t won’t be needing anything other than my lifting belt. Other lifters there may be more competitive though, but I have no delusions about winning my weight class. My goal is to hit a 1100lb total at 200lbs but that may be a tad optimistic.
I have no idea how to select openers so I’ll err on the conservative side and go by feel. If everything feels good I’d like to make a big jump for the second attempt, but I really dont want to end up missing the first lifts of my first meet!
Planned openers for now:
325 squat
235 bench
405 deadlift
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Not a powerlifter, but read a lot.
The opener should be easy, you should crush that weight. I don’t think you should do a big jump for the second, do a weight you know you can lift and then have two options for the third attempt one you’re fairly sure to make and one either a tied PR or a PR if the second felt very good.
But there are a lot of experienced lifters you could ask.
@BOTSLAYER @MarkKO @T3hPwnisher comes to mind.
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If you actually want to know how to pick attempts, this is kind of a rubric that should work ok. It assumes you’ve peaked properly, which means you’ve done pretty much nothing in the week leading up to the meet. If you have felt compelled to hit your openers or last heavy warmups ‘to keep yourself in the game’ or some other such nonsense be prepared to struggle in meet day because you won’t be recovered.
There are two options, really.
One is pretty basic, doesn’t matter how you peaked and just relies on being realistic:
Attempt 1 is 88% of goal
Attempt 2 is 94% of goal
Attempt 3 is 100% of goal
I’ve used this a few times in the past and it works ok. It pays to have an A and B option for attempts two and three, usually 10 lbs apart for squat and DL and 5-10 lbs apart for bench. You pick which one based on how the previous attempt felt. That’s as much as you should go by feel. First attempt should be something you can hit at two in the morning after being woken up by your SO to dump your ass and kick you in the nuts.
Option two relies on having set a small PR during your peak and then worked down from that (90 and then 80 per cent in weeks three and four) and rested during meet week (week five) bar some very light speed work. Attempt one is 90-92.5% of that PR, attempt two is 100-102.5% of that PR and attempt three is 103-105% of that PR.
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Thank you very much for your input @MarkKO and @mortdk . I highly doubt I’ve peaked properly, but I definitely won’t be working out at all this week. Those two options you outlined definitely sound more aggressive than what I was planning initially. I’m actually doing something similar to option 2 with the two options for the 2nd and 3rd attempts. Right now I’m thinking my squat and bench openers are probably too light. I also don’t really know what my true 1rm are for the squat and bench, I’m just going off of what I can hit for doubles. Ill post my revamped plan later tonight or tomorrow.
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They probably aren’t. They should be something you can hit for a triple comfortably on any given day.
Add 10 lbs to what you can double for squat and DL and five to what you can double for bench.
The bottom line is, you’re better off getting into the habit of making small incremental progress every meet rather than shooting for the most you can possibly get every meet. If you can put five pounds on each lift every meet, that’s 15 pounds on your total each time you compete. Say you compete twice a year. That’s 30 pounds a year. In five years, it’s 150 pounds and in 10 yeaes 300 pounds.
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I appreciate the tag, but I’m super far removed from powerlifting. Honestly couldn’t speak intelligently to the topic.
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Nonsense. You can speak intelligently on most things. You just might be limited to speculation when it comes to powerlifting.
So I finished my mock meet earlier this afternoon. Couldn’t have been happier with my performance. Would have been ecstatic to total 1100, ended up totaling 1120 excluding my 4th deadlift. The atmosphere was great and I got to meet quite a few awesome people! 10/10 would do it again.
A summary of my lifts:
Squat 1: 325lbs
Squat 2: 360lbs
Squat 3: 380lbs
Bench 1: 225lbs
Bench 2: 265lbs
Bench 3: 280lbs Miss
Deadlift 1: 400lbs super fast
Deadlift 2: 445lbs extremely fast as well
Deadlift 3: 475lbs PR
Deadlift 4: 500.5lbs PR (The event organizers encouraged to me have another attempt given the speed of the third deadlift). I guess I may have to change the name of my thread now 
Vids:
380 Squat
265 Bench
280 Bench Miss
400 Deadlift
475 Deadlift PR
500 Deadlift PR
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