Deadlift Program Help

[SouthernLord]

I added 40 pounds to my DL max using th coan program. I also tripled my starting max at the end. It's a solid, but very demanding routine.

I didn't squat the whole 10 weeks. My low back couldn't handle it. I was able to do front squats though. You could probably manage a bench specialization program while doing the coan routine if you make recovery a priority.

 

[moya]

im starting the coan DL program tomorrow morning... no squats during the 12 weeks... looking to bring my DL up from 507 to 550...
will be cruising on 175mg test/wk...

you should give it a try mike, looks like a solid program....

 

[miked8c]

Hey guys, thanks for the participation in this thread. The Coan looks great, but I think I can milk linear progression to be honest. If I were to do a peaking scheme, what exactly would the reps look like, week by week. I think Coan would be best after I do linear progression.

 

[ExtraMile]

Peaking you would basically start off at x amount of reps (below your max) and make big jumps until you reach the x rep max then lower the reps to allow for a few weeks more progress until you can no longer. Gets pretty stressful (mental+physical) towards the end. If you weren't eating enough to recover because you were worried about gaining too much bw this may end up restricting it.

I sent you a K message btw

 

[_cato_]

There's really no "right answer" here. The general idea is to move from more volume at a lower intensity to less volume at a higher intensity. You could try something like this (assuming a 405 lbs max set of 5)(2nd column is % of your 1RM):

Week 1 (1x5): 74% 210 245 280 315 350
Week 2 (1x5): 79% 225 265 300 340 375
Week 3 (1x5): 84% 235 275 315 355 395
Week 4 (1x5): 88% 250 290 330 375 415
Week 5 (1x3): 90% 255 300 340 385 425
Week 6 (1x3): 94% 265 310 355 400 445
Week 7 (1x3): 98% 280 325 370 420 465
Week 8 (1x3): 100% 285 335 380 430 475
Week 9 (1x1): 106% 300 350 400 450 500 +

(1x5 meaning 1 top set of 5, etc)

 

[miked8c]

I know the whole idea behind starting light. However, would I really need to begin the cycle with the first three weeks significantly below 405x5 for the top set? I mean 405x5 is not too tough at this point, would I start at 405x5? Realistically I could probably get 405x7

 

[Tblock1]

I'm thinking if you can get 405x7 then your max is higher than 445. I know when I first pulled 445 a while back my max for 5 was 380. Also the Coan routine is probably your best bet...that took me from 335 to 375 a long while back and I didnt even follow the routine that closely. However if you still think you can get some serious progression with linear routines, go for it.

 

[_cato_]

405 for 7 is already equivalent to a max of 502. If you want to base it off 405 for 7 then your numbers in the same program would be like this:

Week 1 (1x5): 225 265 300 340 375
Week 2 (1x5): 235 275 315 355 395
Week 3 (1x5): 250 290 330 375 415
Week 4 (1x5): 265 310 350 395 440
Week 5 (1x3): 270 315 360 405 450
Week 6 (1x3): 280 330 375 425 470
Week 7 (1x3): 295 345 390 440 490
Week 8 (1x3): 300 350 400 450 500
Week 9: Go for a max single (projected max if you hit 500x3 from the prior week is ~550).

Keep in mind you don't need to pull at 100% of your 5RM (or 3RM as it were) every time to make progress.

 

[_cato_]

What workout are you doing right now for deadlifts?

 

[_cato_]

Just to be clear, and consistent with what I said earlier: I believe simpler is better. If you think you can make progress by doing, for example, 5 sets of 5 ramping to a top set while adding 5 lbs each week, I think that is the optimal thing to do.

Ie. something like:

W1 205 255 305 355 405
W2 205 255 310 360 410
W3 210 260 310 365 415
W4 210 265 315 370 420

I only offer these more complicated routines in case you're at a point where you feel you can't make linear progress or in case you'd just be more enthusiastic doing a more complicated routine. Not because they will necessarily get you faster or better progress.