Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

 
 
Article Tools Search this Article Display Modes
Prev Previous Post   Next Post Next
Old 09-04-2012, 10:41 PM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Deficit Deadlift Cycle - Ed Coan

12 Week Deficit Deadlift Cycle
by Ed Coan (1986)

In my opinion, the deadlift is the most important lift in a meet. It is the lifter's last chance to win. That is why I have put a lot of work into it. My cycle for the deadlift is 12 weeks. It consists of 3 weeks of 8 reps, 4 weeks of 5 reps, 4 weeks of 3 reps, and the week before the meet includes just a double at or around your opener. Assistance work is done on Tuesday, because I deadlift on Saturday. It consists of 3 sets of chins with weight for 8 reps, long pulley rows 2 x 8, shrugs 2 x 20 with a knuckles front grip.

The poundages I have selected for this routine assume the lifter coming into the routine deadlifted 600 pounds in his last meet. Adjust your poundages proportionately.

I deadlift sumo style, so conventional deadlifts are done after my sumo deadlifts. If you are a conventional deadlifter, just do your first three weeks of the cycle off a 2-inch block. No bouncing.

Regardless of whether or not you are using sumo or conventional style there are three steps to remember. After you set up, do these in order:

1.) Drive with the legs.
2.) Pull the weight into your body.
3.) Pull the head up and back while pushing the chest out.


The Routine

Week 1:
135 x 8
240 x 5
340 x 3
425 x 8
390 x 8 - Conventional, off block.

Week 2:
135 x 8
240 x 5
340 x 3
445 x 8
400 x 8 - Conventional, off block.

Week 3:
135 x 8
240 x 5
340 x 3
465 x 8
410 x 8 - Conventional, off block.

Week 4:
135 x 8
240 x 5
340 x 3
490 x 5
435 x 5 - Conventional, off block.

Week 5:
135 x 8
240 x 5
340 x 3
510 x 5
445 x 5 - Conventional, off block.

Week 6:
135 x 8
240 x 5
340 x 3
525 x 5
455 x 5 - Conventional, off block.

Week 7:
135 x 8
240 x 5
340 x 3
535 x 5
465 x 5 - Conventional, off block.

Week 8:
135 x 8
240 x 5
340 x 3
555 x 3
475 for reps - Conventional, off block.

Week 9:
135 x 8
240 x 5
340 x 3
570 x 3
485 for reps - Conventional, off block.

Week 10:
135 x 8
240 x 5
340 x 3
580 x 3
495 for reps - Conventional, off block.

Week 11:
135 x 8
240 x 5
340 x 3
590 x 3
500 x 3 - Conventional, off block.

Week 12:
135 x 8
240 x 5
340 x 3
600 x 2
No conventional work.

Peak:
584
617
639
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Sponsored Links
 

Bookmarks

Tags
coan, cycle, deadlift, deficit


Similar Articles
Article Author Forum Replies Last Post
New Coan interview miked96 Powerlifting & Strength Training 4 06-12-2012 06:29 PM
Deficit Deadlifts Fazc Powerlifting & Strength Training 5 01-15-2012 08:35 PM
Coan/Phillipi 10 week Deadlift Routine J_Byrd Powerlifting & Strength Training 8 10-03-2011 02:57 PM
14 Week Anello Deadlift Cycle BendtheBar Site Updates 3 05-24-2011 06:48 AM
On Cycle Testosterone Support! DO NOT Cycle Without It! Make PCT Easy on Yourself! Irish Cannon Nutrition, Diet and Supplements 10 03-01-2010 12:35 PM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:13 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.