Coan/Phillipi 10 week Deadlift RoutineBased on a 158 kg (348 lbs) current max and a 200 kg (441 lbs) desired max we get the following cycle. Weights are rounded to the nearest 2.5 kg. Notation: sets x reps @ weight.

NOTES: Percentages for the deadlifts are based on the desired max whereas percentages for the power shrugs are based on the current max. Rest 90-120 sec between sets of all assistance exercises.

Week 1Deadlift (75%): 1x2 @ 150 kg Speed deadlift (60%): 8x3 @ 120 kg (90 sec rest b/w sets)3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps

Week 2Deadlift (80%): 1x2 @ 160 kg Speed deadlift (65%): 8x3 @ 130 kg (90 sec rest b/w sets)3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps

Week 3Deadlift (85%): 1x2 @ 170 kg Speed deadlift (70%): 6x3 @ 140 kg (90-120 sec rest b/w sets)3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps

Week 4Deadlift (90%): 1x2 @ 180 kg Speed deadlift (75%): 5x3 @ 150 kg (90-120 sec rest b/w sets)3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps

Week 5Deadlift (80%): 3x3 @ 160 kg Speed deadlift (65%): 3x3 @ 130 kg (120 sec rest b/w sets)Power shrugs (60% of current): 3x5 @ 95 kg Stiff-leg deadlift: 3x5Bent over row: 3x5Underhand (reverse) grip lat pulldown: 3x5Arched back good morning: 3x5

Week 6Deadlift (85%): 1x2 @ 170 kg Speed deadlift (70%): 3x3 @ 140 kg (120 sec rest b/w sets)Power shrugs (65% of current): 3x5 @ 102.5 kg

Stiff-leg deadlift: 3x5Bent over row: 3x5Underhand (reverse) grip lat pulldown: 3x5Arched back good morning: 3x5

Week 7Deadlift (90%): 1x2 @ 180 kg Speed deadlift (75%): 3x3 @ 150 kg (120 sec rest b/w sets)Power shrugs (70% of current): 2x5 @ 110 kg Stiff-leg deadlift: 2x5Bent over row: 2x5Underhand (reverse) grip lat pulldown: 2x5Arched back good morning: 2x5

Week 8Deadlift (95%): 1x2 @ 190 kg Speed deadlift (70%): 3x3 @ 140 kg (120 sec rest b/w sets)Power shrugs (75% of current): 2x5 @ 117.5 kg Stiff-leg deadlift: 2x5Bent over row: 2x5Underhand (reverse) grip lat pulldown: 2x5Arched back good morning: 2x5

Week 9Deadlift (97.5%): 1x1 @ 195 kg Speed deadlift (70%): 2x3 @ 140 kg (rest as needed b/w sets)Power shrugs (75% of current): 2x5 @ 117.5 kg Stiff-leg deadlift: 2x5

Week 10Deadlift (100%): 1x1 @ 200 kg Speed deadlift (60%): 2x3 @ 120 kg (rest as needed b/w sets)

Week 11: Meet day/max attempt