Philipi/Coan Deadlift Routine week 5

Philipi/Coan Deadlift Routine week 5
1st March

Warm up with the glute raise machine

Deadlift
135 * 5, 5
225 * 5
275 * 3
315 * 1
365 * 1
385 * 1
405 * 1
425 * 2

Speed Deadlifts
350 * 3, 3, 3

Power shrugs
300 * 5, 5, 5

Stiff legged Deads
245 * 5, 5, 5

BB rows
235 * 5, 5, 5
135 * 5, 5, 5

Underhand Lat pulldowns close grip
170 * 5, 5, 5
130 * 5, 5, 5

Good mornings
275 * 5, 5, 5

Hack squat (tempo 22X)
100 * 10, 10, 10

Lying leg curl
100 * 15, 15, 15

Seated Calf (tempo 33X)
90 * 10, 10, 10

Standing Calf raise (tempo 33X)
200 * 8, 8, 8

some forearm work (thor's hammers) wrist flexion, extension and rotation

150 band pull aparts