Training: Coan/Phillipi Deadlift Routine Week 1

5 x 60
5 x 100
3 x 140
2 x 180
1 x 200
1 set of 2 x 217.5

Speed Deadlift (kg)

8 sets of 3 x 175 (90 sec rest between sets)

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

Stiff-leg deadlift: 8 reps @ 100kg
Bent over row: 8 reps @ 100kg
Chinups: 8 reps @ BW
Arched back good morning: 8 reps @ 90kg

Calves

4 sets 

Abs

4 sets

Stretching

Cardio 15′ Stationary Bike

Notes:
First week of the Coan/Phillipi DL routine! It’s been a while since I’ve given emphasis to my deadlift so I’m looking forward to the gains that I’ll make from this program. I am not used to doing circuits but it wasn’t anything difficult. I’d say the speed deadlifts where a bit hard, mainly because of the small rest window and the fact that I tried to not use a belt.