Coan/Philipi Deadlift Routine week 5

Coan/Philipi Deadlift Routine week 5

23rd Feb

Deadlift
135 * 3
225 * 3
315 * 1
365 * 1
405 * 3, 3, 3

Speed Deadlifts
325 * 3, 3, 3

Power shrugs
275 * 5, 5, 5

Stiff Legged Deadlifts
225 * 5, 5, 5

Bentover rows
225 * 5, 5, 5

Underhand pulldowns (tempo 12X)
180 * 5, 5, 5

Good mornings
225 * 5, 5, 5

A1: Unilateral straight leg press
2 plates * 15, 15

A2: Barbell forearm curls
50 * 20, 20

*A2 was done during the rest time for A1*

Hammer curls (tempo 13X)
22.5 * 10, 10, 10

Seated incline curl machine (unilateral) (tempo 32X)
45 * 12
55 * 10
60 * 9

Woah, the deadlift routine is starting to get tougher now. The 405 for 3 sets of 3 should have felt easier, but while they didn't grind or stall, they still moved way too slowly for my liking. I must remember to do more recuperative work for my lower back and hamstrings either tmr or during sat's shoulder training. The power shrugs were still ok, but I think I will do them in the rack next time instead of out of the rack. The good morning was surprisingly easy! I think I will add 10ibs next week for the bentover row and lat pulldown and 20ibs for both the stiffleg deads and good mornings. Leg press was just for some light recovery work because my quads were still aching from monday's training. Wasn't really planning on doing any bicep work, but after 5 mins of rest I just decided to add in some hammer curls and machine work. Nothing really serious, but admittedly just to feel the pump. I'm ashamed I just said that :(