The MilkMan Delivers: Beyond

DrBdan said:
Good to read that lifting is going well post-surgery. Good luck with the deadlift comp!
Click to expand...

Thanks Dr! Hope fatherhood is being good to you.

Today's training: Coan / Phillipi Deadlift Routine Week 3

Top Set
195kg x 2

Speed Deadlifts
160kg x 6 sets of 3 reps

 
Squat
115kg x 5 x 5

SOHP
20kg x 5
40kg x 5
47.5kg x 5
52.5kg x 5
60kg x 5
70kg x 4
70kg x 4
70kg x 3
47.5kg x 16
 
Bench Press
20kg x 5
45kg x 5
60kg x 5
70kg x 5
90kg x 5 x 5

Barbell Shrugs
60kg x 35
70kg x 25
80kg x 20
90kg x 20

Barbell Curls
20kg x 50
20kg x 25
20kg x 25

Front Plate Raise
20kg x 3 sets of 10 reps
 
SOHP
20kg x 2 x 5 reps
30kg x 5
35kg x 10 sets of 5 reps

Squat
45kg x 5
60kg x 5
75kg x 5
90kg x 5
102.5kg x 5
115kg x 5
75kg x 20

Pull-Ups
BW X 10 sets of 5 reps
 
Conditioning - 2 mile walk with 20kg loaded back pack on, done in 29 minutes, 45 seconds.

Bodyweight: 92kg
 
Bench Press
20kg x 5
60kg x 5
70kg x 5
80kg x 5
85kg x 5 x 5

Facepulls
16kg x 5 sets of 20 reps

Tricep Rope Pushdowns
20kg x 3 sets of 12
10kg x 20

Hammer Curls
12.5kg (per hand) x 5 sets of 12 reps

Pull-Ups
BW - 10, 9, 5, 5, 7
 
Coan-Phillipi Deadlift Routine Week 4

Top Set
205kg x 1 - 2nd rep failed just below knees

Speed deadlifts
170kg x 5 sets of 3 reps. 90 seconds rest between sets.

Notes.
Weight drops back down to 180kg for week 5, then 195kg for week 6 and then back up to 205kg for 2 on week 7, so I will re-attempt this then.

If week 7 doesn't go to plan then I will adjust my desired max to something a little more realistic for me at this moment.

Either way, glad to be lifting over 200kg again.

 
Saturday
Thai Boxing - 2 hours, bag work, pad work, sparring. Very hot.

Today
SOHP
20kg x 5
30kg x 5
35kg x 5
42.5kg x 5
52.5kg x 5
60kg x 5
67.5kg x 5
52.5kg x 12

Squat
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 5 x 5

Barbell Curls
20kg x 30
20kg x 20
20kg x 12
 
Front Squat
60kg x 5 sets of 6 reps
70kg x 5 sets of 4 reps

Barbell Shrugs
70kg x 4 sets of 20 reps
80kg x 2 sets of 10 reps
100kg x 4 sets of 6 reps
 
Coan-Phillipi Deadlift Routine, Week 5
Top Set: 180kg x 3 x 3

Speed Deadlift
150kg x 3 x 3 (120 secs between sets)

Bench Press
95kg x 5 x 5

Facepulls
15kg x 5 sets of 10 reps
 
Treadmill Walk = 30 minutes. Stretching.

Bodyweight 91kg.
 
Squat
20kg x 5
40kg x 5
60kg x 5
80kg x 5
102.5kg x 5
115kg x 5
130kg x 5
75kg x 20

SOHP
20kg x 5
30kg x 5
35kg x 5
42.5kg x 5
52.5kg x 10 sets of 5 reps

Pull-ups
Bw x 10, 10, 6, 7, 5, 10, 5
 
Saturday
Thai boxing 2hrs. Padwork, bagwork, sparring - some rounds boxing only, some rounds Thai.
 
Squat
40kg x 5
60kg x 5
80kg x 5
100kg x 5
122.5kg x 5 x 5

SOHP
20kg x 5
30kg x 5
35kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5
65kg x 5
50kg x 16

Chin-ups
BW x 10
 
Conditioning: Treadmill walk with 20kg weighted backpack. 2 miles in 28m 42s.
 
Coan-Phillipi Deadlift Routine, Week 6
Top Set: 195kg x 2

Speed Deadlift
160kg x 3 x 3 (120 secs between sets)

Bench Press
90kg x 5 x 5
 
Concept 2 Rowing machine - 3km - 12 minutes.
Hammer curls - 4 sets of 10 reps
Facepulls - 5 sets of 10 reps
Lat Pulldown - 4 sets of 10 reps
Trap bar shrugs - 105kg 4 sets of 10 reps, 125kg 3 sets of 7 reps
 
SOHP
20kg x 5
30kg x 5
35kg x 5
42.5kg x 10 sets of 5 reps

Squat
60kg x 5
67.5kg x 5
82.5kg x 5
95kg x 5
110kg x 5
122.5kg x 5
67.5kg x 20

Barbell curls
22.5kg x 4 sets of 15 reps.
 
LatFlare said:
pack marching {<redford}

what program you doing atm bruv?
Click to expand...

I'm doing the Coan-Phillipi deadlift routine for deadlift, and using the percentages from Wendler's "Building The Monolith" program for everything else - I like squatting twice a week, and I enjoy overhead pressing, which is also done twice a week on this program.

Today's training

SOHP
20kg x 5
30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 5
60kg x 5
67.5kg x 5
52.5kg x 13

Squat
60kg x 5
80kg x 5
90kg x 5
100kg x 5
127.5kg x 5 x 5

Chin-ups
BW x 10,10,10,10,7,3
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,988
Messages
55,459,622
Members
174,787
Latest member
Freddie556

Share this page

Back
Top