[Cap'n]

Coan/Phillip Deadlift Cycle

Based on a current max of 475, and a desire max of 505

Week 1

Deadlift
Warmup
380x2

Easy as pie

DE Deadlift
305x3x8

^ That is what I was supposed to do. But I wasn't getting enough speed on them, so I dropped down to 275.

275x3x8

90sec rest b/w sets

Circuit
SLDL 135x8
BORs 135x8
UH Lat Pulldown 140x8
GMs 115x8

x3

90sec rest b/w exercises, 4 minute rest between sets.

My back hates me right now.

[thethirddiaz]

I'll be keeping up with your progress on this cycle Anal. Are you planning on doing all 12 weeks or is this a different cycle than I've seen? I was thinking about trying this or smolov after my current 5x5 sometime in the spring because I hate myself.

[Cap'n]

it's a 10 week cycle. I'm going to do my best to do the whole thing. We'll see.

DOMs from Smolov were unholy. Coan's will be a breeze in terms of soreness

[thethirddiaz]

Did you do the base mesocycle for Smolov or all 10 weeks?

[mschatz]

The Coan cycle will not be easy. I would recommend going light on the assistance circuit to avoid a serious shit storm

[Cap'n]

3D: Only the meso cycle. I barely made it through

M. Honey: I AM going light. If after the second week what I'm doing is still too much, I'll go even lighter.

[mschatz]

Atta girl...

[Cap'n]

The Immediate soreness has passed. I'm dreading tomorrow morning though.

If I can, I'm doing this month's conditioning challenge.

[Cap'n]

I'm back baby.

Last week was hell. Work was piling up and Thursday morning hit me with a stomach flu.

I had tried the November conditioning challenge when I was still sore from my first day of Coan's DL cycle, and the night before coming down with the flu.

Here is my revamped time:

100 1, 2 Sprawls

4:42 @ 202lbs.

[finnegan]

Nice time. I'm thinking on the monthly conditioning challenges, I'm going to do them once a week to gauge improvement over the course of the month.