All lifts were done without equipment (including no belt).
Conventional Deadlift
(warm-up with sets of 135, 225, 315, 405)
1 set of 2 reps @ 505 lbs
8 sets of 3 reps @ 415 lbs (focused on speed)
3 circuits of the following lifts (resting 90 secs. between each exercise and 3 minutes between each circuit):
Stiff-leg deadlift - 8 reps of 315 lbs
Bent over row - 8 reps of 215 lbs
Underhand grip lat pulldowns - 8 reps of 160 lbs
Good mornings - 8 reps of 205 lbs
Barbell Seated Calf Raise
3 sets of 20 reps @ 205 lbs
Standing Dumbell Calf Raise
3 sets of 12 reps @ 100 lbs
So far, I am digging this routine. It requires a lot of work and feel it will help build my stamina.
Now, I admit that the deadlift is probably the one lift that should be the least of my worries. But as evidenced by my poor showing at the last meet, there is always room for improvement and if I hope to one day pull 700 lbs, I need to work harder and try all things.
upcoming...
In the next couple of days, I will be post my current diet and supplement plan.
for comparisons...here is the first week of the Coan/Philippi routine
9/22/09
Conventional Deadlift
2 sets of 2 reps @ 475 lbs
8 sets of 3 reps @ 385 lbs
3 circuits of the following exercises (note: rest of 90 sec between exercises; however, sometimes my rest period went a little long or was too short. Need to focus a little more. a couple of minutes between each circuit)
Stiff-leg deadlifts
8 reps
Bent over rows
8 reps
Reverse grip lat pulls
8 reps
Arched back good mornings
8 reps
