Deadlift Program

Coan/Phillipi Deadlift Routine

원래의 파일은 여기에서 구할 수 있다.
http://www.powerpage.net/coanphildead.html 
http://www.ontariostrongman.ca/Resources/training/phillipicoan.xls 엑셀 계산 파일

Main Program

Desired max			170
Current Max			156
Enter desired weight increments:			1
Exercise	Week 1				Exercise	Week 2
Deadlift	128	X2 Reps			Deadlift	136	X2 Reps
	102	8 sets of 3 - 90 sec.rest				111	8 sets of 3 - 90 sec.rest
Exercise	Week 3				Exercise	Week 4
Deadlift	145	X2 Reps			Deadlift	153	X2 Reps
	119	6 sets of 3 - 90-120 sec.rest				128	5 sets of 3 - 90-120 sec.rest
Exercise	Week 5				Exercise	Week 6
Deadlift	136	X3 sets of 3 reps			Deadlift	145	X2
	111	3 sets of 3 - 120 sec.rest				119	3 sets of 3 - 120 sec.rest
Shrugs	94				Shrugs	102
Exercise	Week 7				Exercise	Week 8
Deadlift	153	X2			Deadlift	162	X2
	128	3 sets of 3 - 120 sec.rest				119	3 sets of 3 - 120 sec.rest
Shrugs	110				Shrugs	117
Exercise	Week 9				Exercise	Week 10
Deadlift	166	X1			Deadlift	170	X1
	119	2 sets of 3 - rest as needed				102	2 sets of 3 - rest as needed
Shrugs	117				Shrugs	None

Assistant Work

Week 1~4	Week 5~6	Week 7~8	Week 9
1.) Stiff Leg Deadlifts	WEEK 5: Power Shrugs (60%) of Dead max	Week 7--2 sets of each exercise	2 sets of Shrugs(75%)
2.) Bent Over Rows	WEEK 6: Power Shrugs (65%) of Dead max	Week 8--2 sets of each exercise	2 sets of St Leg Deads
3.) Underhand Grip Lat Pulldowns	WEEK 7: Power Shrugs (70%) of Dead max
4.) Arched Back Good Mornings	WEEK 8: Power Shrugs (75%) of Dead max
	WEEK 9: Power Shrugs (75%) of Dead max