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View Full Version : 1x2 or 1x1 + 1x1 is there a big difference



Andre518
11-28-2009, 08:53 PM
Today I was a little upset because the way my routine is set up I was suppose to hit 480 1 x 2 for my last set but really struggled with it to get one and could not hit the second one. I was wondering in cases like that what would be the best way to go about it?

1) Just pull the best I can for the second one then go on?
2) Do one then take a few mins and hit another?
3) Set my numbers a little lower?

This is the second week of my 12 week program. I am mapped out to be able to hit 600 DL in 12 weeks. As of now my PR is 551.


Todays work out

Squat
Bar x 20
185 x 5
225 x 5
245 x 5
255 x 5
275 x 10
275 x 10


Deadlift
200 x 5
250 x 5
300 x 5
350 x 3
405 x 3
480 x 1 <---This set was suppose to be 1 x 2 but only got 1

Speed Deadlift (3 x 8 90 sec b/w sets)
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3

3 Circuit Assist work 3 x 8
90 sec between exercises/ 2mins between circuits

Straight Leg DL- 1)250 x 8 2)250 x 8 3)250 x 8

Bent Over Rows- 1)135 x8 2)135 x 8 3)135 x 8

Reverse Lat-pull- 1)140 x 8 2)140 x 8 3)140 x8

Good Mornings- 1)135 x 8 2)135 x 8 3)135 x 8

slashkills
11-28-2009, 09:18 PM
i wouldnt try for 1x2 if you are sure your not gonna get it. Thats just asking for an injury. If you can, hit that number again for another single. If you are missing weights pretty often, reset your numbers a little lower.

chris mason
11-29-2009, 10:55 AM
Ok, first, your goal is obviously way too high if you are missing lifts in the 2nd week. You need to redo the whole scheme.

Next, if you miss, you miss. I would not add extra volume simply because I missed a rep target.

Chris Rodgers
11-29-2009, 11:04 AM
Ok, first, your goal is obviously way too high if you are missing lifts in the 2nd week. You need to redo the whole scheme.

Next, if you miss, you miss. I would not add extra volume simply because I missed a rep target.

Yea, were you feeling ok coming in and warming up? Definitely seems odd to miss a double with 480 when you are looking to end your cycle @600.

Andre518
11-29-2009, 11:28 AM
I was feeling pretty good on the way up even 405 felt really light. My next workout is 510 1 x 2 I will see how that goes and take it from there.

I really wanted to hit 600 after 12 weeks how could I go about finding a more realistic weight in a 12 week program I am using this programs right now for my DL. http://www.powerpage.net/coanphildead.html
Thanks guys for the help.

C-Sobrino
11-29-2009, 11:29 AM
Andre, I really don't know as much as many people here. But remember the deadlift is a lift that is a workout in and of itself. I think it takes a certain level of experience, strength and power before you can will yourself to rep it ALL the time. What I mean is that sometimes you will miss a rep with it. Other weeks you will kill it.

Now something that maybe you should look at is your volume. Your volume alone for speed pulls is 9360#. You put in a tonnage of 8230# for deadlifts and 10050# for squats. I'm not even counting your assist circuit.

On this I would like to defer to the more experienced lifters, would a total tonnage of 27,640# in one day do Andre harm or good?

Chris Rodgers
11-29-2009, 11:36 AM
How long have you been deadlifting for? How long did it take to go from 475 to 551? There are so many factors. Sometimes it takes us a year to put 10-20 lbs on a lift and sometimes we can do that in a matter of weeks. One thing I noticed about the Coan/Phillipi routine(some of my partners tried it) is that it seems to have some very big jumps and you wind up doing some really heavy doubles. Some weeks do seem brutal with all the work.

Also, does the program call for you to squat first? I am pretty sure the deadlift is supposed to have its own day with that type of program.

Andre518
11-29-2009, 01:02 PM
Ok let me think I have been lifting for 2 years as of Nov 9th this year but have been PL for about 9 months. Before I started really PL I could pull 455 about 3-4 months after I started getting serious about PL I hit 495 then it took a few months after I hit 510 then it took another month or so to hit 550. DL has always been my best lift and had progressed well for me so far. Im wondering if it was bad day, or maybe Im hitting my 1st DL plateau.

Chris Rodgers
11-29-2009, 02:02 PM
Well you have to realize that you made great progress in the last 9 months adding nearly 100 lbs to your pull. If you could continue at that rate you will be giving Andy Bolton a run for his money in a few years....but this is real life.


It sounds very much like you just had an off day. You did a bunch of volume first and your workset just didn't happen. I think you can definitely make some good progress on your pull over the next 3 months, but I think you definitely set your goal very high. I would be more than happy with a 20 lb gain in that time period.

C-Sobrino
11-29-2009, 02:13 PM
Andre, are you basing your deadlift on a gym PR or a meet PR?

Andre518
11-29-2009, 03:00 PM
Im basing it off of gym PR I hit 550 a bunch of times in the gym at my 1st and only meet I hit 551 hit it then went to 565 it came off the grounf but did not get to far off the ground.

Sidior
11-29-2009, 03:04 PM
Your goal is very unrealistic. It sounds like you made some huge gains when you got into strength training and sorted out your form issues. From here on out your progress will be much slower. Try setting more attainable goals.

Andre518
11-29-2009, 03:14 PM
Thanks for all the help guys.

NolanPower
12-04-2009, 06:19 AM
Thanks for all the help guys.

I'll re-iterate what others have said, but you're missing lifts in week 2 of C/P. This is probably due to a multitude of reasons:

#1) You set your goal max too high (30 pounds is a reasonable C/P goal, 40 if you are slow off the ground)

#2) You squatted before you deadlifted
You need to be fresh for this, not as much the heavy double as the "speed" work, but you have to be fresh

Also, you need to put in work on your circuits 135lb bent rows are not going to cut it.

KarlMarx
12-04-2009, 10:19 AM
Also, your speed deadlift weight seems too high. If you hit a fail at 480 X2, 380 X3 seems to heavy for DE deadlift. My tendency was to load up the bar at first on DE days too--but that is just doing RE weights on a DE lifting scheme; you likely won't get the results you want.

What helped me really keep the weights at 40-55% and be happy about it was doing jump training for awhile. Then, I tried to keep that explosiveness in the DE squat/dead training when I went back. I found it died if I got too heavy and so I tried to keep it light enough that I kept some of that feeling I had while working jumps.

Brian C
12-05-2009, 04:03 PM
I'm also doing the Coan program. I just finished week 5 today. One thing I would say is definately drop the squats on the same day. This program is pretty taxing already and is super deadlift specific. Up those numbers on your accessories too. They are very important to your success. 30-40 is very doable on this program if you really pick up the intensity. Guys I know have made great progress on this routine, just keep it realistic. Congrats on your first meet BTW :)