Week 1: Back

This new program was created to focus on the weaknesses of my last program in order to improve. I took that train of thought a bit further, and decided that in order to take fuller advantage of the day, we change the schedule to lift mornings from 7:30-845, as opposed to late afternoon at 5:30-7:00.

First thoughts on the coan-phillipi routine are positive, I was glad to make each lift without difficulty. After gauging people's feedback, I decided to attempt all lifts without straps, and in retrospect I'm glad I did. I have a deep respect for lifters who can handle it without straps, and this program's massive amount of reps will help build grip strength. I will definitely need to take time throughout the week to stretch my legs and back, because it ripped everything to shreds.

Here is the breakdown:

WEIGHT x REPS x SETS

Barbell deadlift:

• 335 x 2 x 1

Barbell speed deadlift (90 sec rest between each set)

• 265 x 3 x 8

Circuit (90 sec rest between sets, 2 min rest between circuit)

     Stiff leg deadlift:

• 185 x 8 x 3

     Upright row:

• 50 x 8 x 3

     Good morning:

• 80 x 8 x 3

Reverse grip lat pulldown:

• 180 x 8
• 195 x 6
• 180 x 8

Ab machine:

• 90 x 40

Final thoughts: The speed deadlifts were light enough to power through, yet began to feel heavy near the end of the 6th, 7th and 8th set. I'm glad to have a week to recuperate, and hope that I can keep up with the progression I set.