Coan/philipi Deadlift routine week 3

Coan/philipi Deadlift routine week 3
9th Feb

Deadlift
135 * 5
225 * 3
275 * 3
315 * 1
365 * 1
405 * 1
425 * 2

Speed Deadlifts
350 * 3, 3, 3, 3, 3, 3

A1: Stiff legged Deads
185 * 8, 8, 8

A2: Bentover rows
185 * 8, 8, 8

A3: Underhand Close grip lat pulldown
150 * 8, 8, 8

A4: Arched back good morning
185 * 8, 8, 8

A1 to A4 were done in circuit fashion with roughly 30 to 45s rest between exercises. Rest between circuits were 90s.

Unilateral straight leg press
2pps * 10, 10
*these were for light recovery since my quads were still aching from monday's training*

Hammer curls
42.5 * 8
65 * 8, 8, 8

BB preacher curl (tempo 52X)
75 * 6, 6

Machine incline curl (single arm) (tempo 33X)
50 * 10, 10

3rd week of the coan routine and deadlifts feel great! everything is still moving fast; 425 felt like 315, and the sets of speed deads with 350 were snapping up like they were nothing. Accessory work was still ok, with the exception of the bb rows. I did each rep from a deadstop such that my back was as parallel to the floor as possible; none of that 45 deg or more upright rowing nonsense. In fact, it was sort of like a pendlay's row. Did some bicep work because I want big arms hahaha

A note on diet:
Now i'm consuming roughly 200 to 250g of carbs on training days and roughly 250g to 300g of protein a day with around 70 to 90g of fat, and my weight is stabalized now around 202 pounds. I realized i'm actually eating slightly lesser than when I was back in singapore, but my weight difference is only about 8 pounds or so? In fact, most of the time my protein level is only around 250g haha And I actually think I'm gaining some muscl. This is interesting.