Ed Coan Deadlift Routine

 

Deadlift Programming

 

Note:(Do your regular warmups prior to doing the work sets or speed sets.)
 

Week	Work Sets	Speed Sets
1	(75%)x 2 reps	(60%)8 sets x 3 reps (90 sec rest b/w sets)
2	(80%)x 2 reps	(65%)8 sets x 3 reps (90 sec rest b/w sets)
3	(85%)x 2 reps	(70%)6 sets x 3 reps (90-120 sec rest b/w sets)
4	(90%)x 2 reps	(75%)5 sets x 3 reps (90-120 sec rest b/w sets)
5	(80%)3 sets x 3 reps	(65%)3 sets x 3 reps (120 sec rest b/w sets)
6	(85%)x 2 reps	(70%)3 sets x 3 reps (120 sec rest b/w sets)
7	(90%)x 2 reps	(75%)3 sets x 3 reps (120 sec rest b/w sets)
8	(95%)x 2 reps	(70%)3 sets x 3 reps (120 sec rest b/w sets)
9	(97.5%)x 1 rep	(70%)2 sets x 3 reps (Rest as needed)
10	(100%)x 1 rep	(60%)2 sets x 3 reps (Rest as needed)

Assistance Work

WEEKS 1-4: Work through the following exercises in a circuit format. Resting 90 seconds between each exercise (DO NOT SUPER SET). Do 8 reps and rest 2-3 minutes between the end of the circuit and beginning of the circuit again. Do this 3 times for a total of 3×8 reps on each exercise.

Exercise	Rep count	Rest Interval
Stiff Leg Deadlifts	8 reps	90 seconds
Bent Over Rows	8 reps	90 seconds
Underhand Grip Lat Pulldowns	8 reps	90 seconds
Arched Back Good Mornings	8 reps	2-3 minutes

WEEKS 5-6: You will do the following exercises below for 3 sets of 5.
WEEKS 7-8: You will only do 2 sets of 5 with the exercises listed below.
WEEK 9: You will only do 2 sets of 5 with stiff legged deadlifts.

Note:(DO NOT CIRCUIT, Do one exercise finish all your sets and move on to next exercise. Rest 90-120 sec between sets.)
 

Exercise	Rep count	Rest Interval
Power Shrugs	5 reps	90-120 seconds
Stiff Leg Deadlifts	5 reps	90-120 seconds
Bent Over Rows	5 reps	90-120 seconds
Underhand Grip Lat Pulldowns	5 reps	90-120 seconds
Good Mornings	5 reps	90-120 seconds

In the table below you will see what percentage to use on Power Shrugs ONLY. These go along with the other assistance work and they start at week 5. You should do them after your speed deadlifts and before any other assistance work because of the fact you will be handling heavier weight with the power shrugs.

Week	Exercise	Work sets
5	Power Shrugs	(60% of current): 3×5
6	Power Shrugs	(65% of current): 3×5
7	Power Shrugs	(70% of current): 2×5
8	Power Shrugs	(75% of current): 2×5
9	Power Shrugs	(75% of current): 2×5