Coan Phillipi Deadlift Program

This is the program I'm currently following although heavily modified. I've put it up at the request of a friend of mine (wee Paul the camera man!).

My approach to it really hasn't been as written. It's based on a projected max. I've found this doesn't work so well - mainly because everyone is greedy and overestimates (myself included). To be fair I tried this around the Spring of this year with a fairly realistic projected 1rm. By week 5 I was baked. Friends of mine have had similar experiences with this program. From a personal point of view - I deadlift in an old old gym a few floors up so getting tired and dropping deadlifts really isn't an option.

This time round I've taken a more conservative approach. I am a long way out from competing so I have plenty of time to build strength. I underestimated my 1rm at 265kg and I've worked my percentages off that. I am going to work to week 7 (after hovering around an underestimated 90% for a few weeks) then recycle with a new conservative 1rm. The idea is that my deadlift should fairly effortlessly improve. Bearing in mind I will be pulling 3 times in every 2 weeks I will complete what would have been a 7 week wave in around 4 1/2-5 weeks. I'm going to implement some bands and chains on my speed sets after my first wave. This will all be documented here and I'll see how I get on.

There are accompanying assistance movements for this program which I haven't added in here. At present I am working out my own assistance and so far I'm fairly happy with how things are moving.

Bear in mind my interpretation is pretty much purely a hunch that this approach could do me some good. The outcome could be bitter or sweet!

Reps and percentages are as follows:

WEEK	WORK SETS	SPEED SETS
1	(75%)x 2 reps	(60%)8 sets x 3 reps (90 sec rest b/w sets)
2	(80%)x 2 reps	(65%)8 sets x 3 reps (90 sec rest b/w sets)
3	(85%)x 2 reps	(70%)6 sets x 3 reps (90-120 sec rest b/w sets)
4	(90%)x 2 reps	(75%)5 sets x 3 reps (90-120 sec rest b/w sets)
5	(80%)3 sets x 3 reps	(65%)3 sets x 3 reps (120 sec rest b/w sets)
6	(85%)x 2 reps	(70%)3 sets x 3 reps (120 sec rest b/w sets)
7	(90%)x 2 reps	(75%)3 sets x 3 reps (120 sec rest b/w sets)
8	(95%)x 2 reps	(70%)3 sets x 3 reps (120 sec rest b/w sets)
9	(97.5%)x 1 rep	(70%)2 sets x 3 reps (Rest as needed)
10	(100%)x 1 rep	(60%)2 sets x 3 reps (Rest as needed)
11	MEET DAY	N/A