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Start der Ed Coan and Mark Phillipi Deadlift Routine

von ag1m

Abend,

so ab morgen geht es los mit meiner 10 Wochen langen Ed Coan and Mark Phillipi Deadlift Routine.

Mein Ziel sind 190 Kg nach den 10 Wochen, ich hoffe das klappt.

TE1 Montag

Power Clean + Push Press 6x5-1
Frontkniebeugen 3x3
KH Rudern 2x5 + Kroc Rows 1x20-25
Bauch 3x

TE2 Mittwoch

Press 5x5-3
Kniebeugen 3x5
Dips 5x5-3
Bauch 3x

TE3 Freitag

Ed Coan and Mark Phillipi Deadlift Routine

http://www.elitefts.com/documents/manip ... rogram.htm
http://tsampa.org/training/scripts/coan ... _deadlift/
http://www.powerpage.net/coanphildead.html


Week 1
Deadlift (75%): 1x2 @ 142.5 kg
Speed deadlift (60%): 8x3 @ 115 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 2
Deadlift (80%): 1x2 @ 152.5 kg
Speed deadlift (65%): 8x3 @ 122.5 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 3
Deadlift (85%): 1x2 @ 162.5 kg
Speed deadlift (70%): 6x3 @ 132.5 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 4
Deadlift (90%): 1x2 @ 170 kg
Speed deadlift (75%): 5x3 @ 142.5 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 5
Deadlift (80%): 3x3 @ 152.5 kg
Speed deadlift (65%): 3x3 @ 122.5 kg (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 102.5 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 6
Deadlift (85%): 1x2 @ 162.5 kg
Speed deadlift (70%): 3x3 @ 132.5 kg (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 110 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 7
Deadlift (90%): 1x2 @ 170 kg
Speed deadlift (75%): 3x3 @ 142.5 kg (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 120 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 8
Deadlift (95%): 1x2 @ 180 kg
Speed deadlift (70%): 3x3 @ 132.5 kg (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 127.5 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 9
Deadlift (97.5%): 1x1 @ 185 kg
Speed deadlift (70%): 2x3 @ 132.5 kg (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 127.5 kg
Stiff-leg deadlift: 2x5
Week 10
Deadlift (100%): 1x1 @ 190 kg
Speed deadlift (60%): 2x3 @ 115 kg (rest as needed b/w sets)

Tags: Ed Coan And Mark Phillipi Deadlift Routine
John Broz hat geschrieben:If you cant' squat everyday, lift heavy everyday then you are not OVERTRAINED, you are UNDERTRAINED!
 
 
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