Training: Coan/Phillipi Deadlift Routine Week 2

5 x 60
5 x 100
3 x 140
2 x 180
1 x 210
1 set of 2 x 232.5

Speed Deadlift (kg)

8 sets of 3 x 187.5 (90 sec rest between sets except from the last 2)

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

3 sets 

Abs

3 sets

Notes:
232.5kg moved with speed, seemed easy. I did my first sets of the speed deadlifts without a belt so I can strengthen my core… I tore both pinky’s calluses and used straps at the last 2 sets of the speed dls, stiff-leg dls and rows. Yup, both calluses lol. Double score!

I like the program so far, I’m looking forward to the coming weeks where its gonna get harder. I’ve missed pulling heavy :-). I might have to go to the gym late at night though because its pretty crowded during the afternoon and I cant do my circuit with ease.

Regarding the torn calluses I’ve read that applying salt in the wound helps it heal faster… I don’t know if it really works but that’s what I’ve been doing when I tear a callus.