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Modifying phat13828

wittyname private msg quote post Address this user
I'm looking to swap out the back/shoulders hyper for the Ed Coan deadlift program, just for 10 weeks, does this sound reasonable?
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wittyname private msg quote post Address this user
Bump
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Konstantinov private msg quote post Address this user
Link?
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wittyname private msg quote post Address this user
http://tsampa.org/training/scripts/coan_phillipi_deadlift/

Looking to go from 200 to 230
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Konstantinov private msg quote post Address this user
kg?
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wittyname private msg quote post Address this user
@Konstantinov yep, doable?
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Konstantinov private msg quote post Address this user
That's a lot of weight to add over 10 weeks, especially when you're at that high numbers. Could be doable though, probably depends how comfortable you are with the 200 atm and if you struggled to get there. Where would you put your missing shoulder work? and how would you change your lower hyper day?
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wittyname private msg quote post Address this user
I'd add shoulder work onto upper power, would just move my rest day for lower hyper- eg
Lower power
Upper power +shoulders
Rest
Ed coan
Rest
Lower hyper
Chest Arms hyper

Should I exclude deads on lower power day, maybe substitute for good mornings?
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IrishGymSheep private msg quote post Address this user
Bad idea.
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wittyname private msg quote post Address this user
@IrishGymSheep whys that?
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The Dark
Knight
eknight private msg quote post Address this user
@wittyname I wouldn't. Unless you're just pissed at your shoulder complex and wish to create an injury/imbalance. -3X
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wittyname private msg quote post Address this user
@eknight can't I make up for it on another day?
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The Dark
Knight
eknight private msg quote post Address this user
Alright, I'll bite- how do you plan on doing that? -3X
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wittyname private msg quote post Address this user
@eknight extra set or 2 of shoulder press, then the side laterals and upright rows on upper power-would then drop skull crushers from that day
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The Dark
Knight
eknight private msg quote post Address this user
You're missing the point- all you did was add MORE anterior deltoid work. You need the back work for shoulder stability. Rows, rows, rows, pull downs/ups, and more rows. Again, I wouldn't pull out a day of posterior shoulder complex work in favor of a hip and lumbar extension movement. -3X
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wittyname private msg quote post Address this user
@eknight that would be correct if it was purely deadlifts, but the program outlined in the link is this

Deadlift (75%): 1x2 @ 172.5 kg
Speed deadlift (60%): 8x3 @ 137.5 kg (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

(Just week 1 example)

Sorry if I wasnt clear, does that sound a bit more reasonable now?
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The Dark
Knight
eknight private msg quote post Address this user
Not enough back work IMO. That gives you 2 exercises- 6 sets- of "pull" work to oppose all of your pressing. The general rule of thumb for shoulder stability, mobility, and overall health is volume of 2:1 pull:push. You'd be no where near that. If my math is correct, and you run the rest of PHAT as laid out, I count 13 total sets for back throughout the week and 20 for chest/front delts.

Why are you seemingly set on doing this? -3X
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wittyname private msg quote post Address this user
@eknight sorry didn't mean to come off stubborn, just looked like a good program, well structured, planned etc. I know about the 2:1 ratio but was classifying exercises incorrectly, cheers. I'm really enjoying phat, strength is going up, as is size, just was rushing for that 5 plate dead I guess. Cheers! Might run it if I plateau on deads. Thanks again everyone
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The Dark
Knight
eknight private msg quote post Address this user
Layne has said that you can sub deads for squats as your lower power movement. Have you considered doing that for 6-8 weeks? -3X
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wittyname private msg quote post Address this user
I've been squatting and deadlifting on my lower day and really enjoying it. On topic, would it be okay to do conventional deads one week, deficit the other, alternating?@eknight
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The Dark
Knight
eknight private msg quote post Address this user
Sorry what do you mean by "deficit?" -3X
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wittyname private msg quote post Address this user
Pulling from a raised surface, eg standing on a plate, block, etc
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The Dark
Knight
eknight private msg quote post Address this user
I don't see any reason NOT to, but I've always been coached to practice how you wish to perform, so personally, I'd focus on regular deads if your goal is to increase them, and use the above as a complimentary movement. -3X
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wittyname private msg quote post Address this user
Thanks a bunch mate, I recognize being 16 I know just about jacksh*t, so it's great when a knowledgable, experienced guy helps me out, thanks again
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