FINNISH deadlift routine

brownstown89

Well-known member
Have any of you guys used this routine ? There is 3 phases to it the 3rd being pulling of the ground 2 x a week. I started it 3 weeks ago at phase 3 (being i hadnt deadlifted heavy in a couple weeks ) and its really tough but im seeing results. Im on week 3 and already pulled a strapless PR and a 3 rep pr.

But i wanted to know if anyone else has used this routine for all 3 phases and what gains you saw? sorry for starting another thread i just did one on squats but hey lets get this powerlifting forum kicking right =)
 
I've seen various "finnish" DL routines listed in different places. What does the routine look like? I've never had much luck with long, drawn out DL routines.
 
The first cycle lasts 7 weeks. The main exercise is the semi stifflegged dl off a block. Perform 10 reps on all sets. Assistance exercises are light power cleans ( 5 sets, 4- 6 reps) before deadlift, heavy barbell bentover rows ( 5 sets), 5 sets of weighted chins (4-6 reps)

First cycle (percentages):
Week 1 Day 1:27%x1; 31%x1; 27%x2 Day 2:27%x1; 33%x1; 40%x1; 27%x1

Week 2 Day 1:27%x1; 33%x4 Day 2:27%x1; 37%x1; 44%x1; 35%x1

Week 3 Day 1:27%x1; 33%x4 Day 2:33%x1; 40%x1; 47%x1; 35%x1

Week 4 Day 1:33%x5 Day 2:33%x1; 44%x1; 49%x1; 35%x1

Week 5 Day 1:33%x5 Day 2:33%x1; 44%x1; 51%x1; 37%x1

Week 6 Day 1:33%x1; 37%x4 Day 2:35%x1; 49%x1; 53%x1; 40%x2x2

Week 7 Day 1:33%x1; 40%x4 Day 2:35%x1; 49%x1; 55%x1; 40%x2



The main exercise of the second cycle is the conventional deadlift off a block done for 5 reps. Again the cycle lasts 7 weeks. Assistance exercises consist of light power cleans before deadlifting (5 sets, 4- 6 reps), heavy bentover rows, dumbbell rows and shrugs (4 to 6 sets with increasing weights) Second cycle (percentages):

Week 1 Day 1:44%x1; 50%x1; 55%x3 Day 2:44%x1; 52%x1; 60%x1; 66%x1; 44%x1

Week 2 Day 1:44%x1; 50%x1; 55%x1 Day 2:44%x1; 55%x1; 64%x1; 70%x1; 44%x1

Week 3 Day 1:44%x1; 55%x1 Day 2:44%x1; 55%x1; 64%x1; 73%x1; 44%x1

Week 4 Day 1:44%x1; 55%x1 Day 2:49%x1; 66%x1; 75%x1; 49%x1

Week 5 Day 1:49%x1; 57%x3; 49%x1 Day 2:49%x1; 66%x1; 77%x1; 71%x; 49%x1

Week 6 Day 1:49%x1; 57%x3; 49%x1 Day 2:49%x1; 68%x1; 79%x1; 55%x1; 49%x1

Week 7 Day 1:49%x1; 57%x3; Day 2:49%x1; 68%x1; 808%x1; 55%x1; 49%x1



In the 3rd part you are performing competition style deadlifts. The reps are indicated below. This **** cycle lasts 6 weeks. Reps and sets vary. Assistance exercises: chins without weight, wide grip bentover rows, hyperextensions. Third cycle (percentages):

Week 1 Day 1:44%x1; 60%x3; 70%x3x3 Day 2:44%x5; 60%x3; 70%x2; 80%x1; 90%x1

Week 2 Day 1:44%x1; 60%x3; 70%x3x3 Day 2:44%x5; 60%x3; 70%x2; 84%x1; 94%x1; 86%x3

Week 3 Day 1:44%x1; 60%x3; 74%x3x3 Day 2:44%x5; 60%x3; 74%x2; 90%x1; 94%x1; 90%x3

Week 4 Day 1:44%x1; 60%x3; 74%x3x3 Day 2:44%x5; 64%x3; 80%x2; 95%x1; 101%x1; 93%x3

Week 5 Day 1:44%x5; 76%x3x4 Day 2:44%x5; 70%x3; 84%x2; 94%x1; 103%x1; 96%x3

Week 6 Day 1:44%x5; 80%x3x4 Day 2:44
%x5; 70%x3; 84%x2; 96%x1; 105%x1
 
now im only doing phase 3 because i hadnt heavy deadlifted so i was ready for that.. I just completed week 4 and i lost the last rep on 93% becuase my grip slipped.. other than that its challenging and im maknig progress. Now obviously when im done im gonna take a couple weeks off, but it seems good so far.
 
Give the entire thing a try. Just doing the 3rd phase probably isn't going to give you a true presentation of what the program will do. The first two phases are designed to built up your work capacity and prepare your body for the 3rd phase. I would make sure your training for the the rest of your lifts is relatively limited since this is alot of volume and appears to be a DL specialty routine. When you are pushing one lift this hard, you can't try to push everything else at the same time.
 
SRS2000 said:
Give the entire thing a try. Just doing the 3rd phase probably isn't going to give you a true presentation of what the program will do. The first two phases are designed to built up your work capacity and prepare your body for the 3rd phase. I would make sure your training for the the rest of your lifts is relatively limited since this is alot of volume and appears to be a DL specialty routine. When you are pushing one lift this hard, you can't try to push everything else at the same time.
Click to expand...

yea i had to take squat day off this week because my belt which was one of those cheap plastic weider velcro ones busted off while doin the first rep on 405 so i did 3 sets around my max with no belt so i was sore. I got the spud deadlift belt ordered it today so ill post up how i like it.

Anyways the reason i started with phase 3 is i did the coan routine for work capacity and got to 365 for 2 x of 2? or 3 and it was hard so i took about a month off and started this routine. But ill deffintely finish this routine up and start the routine over at phase 1 hopefully the first two phases are worth it lol
 
brownstown89 said:
yea i had to take squat day off this week because my belt which was one of those cheap plastic weider velcro ones busted off while doin the first rep on 405 so i did 3 sets around my max with no belt so i was sore. I got the spud deadlift belt ordered it today so ill post up how i like it.

Anyways the reason i started with phase 3 is i did the coan routine for work capacity and got to 365 for 2 x of 2? or 3 and it was hard so i took about a month off and started this routine. But ill deffintely finish this routine up and start the routine over at phase 1 hopefully the first two phases are worth it lol
Click to expand...

You seem to have ADD when it comes to a training program. pick one and see it through. Picking bits of programs here and there doesn't work and that is what it looks like you're doing
 
SemiBulimic said:
You seem to have ADD when it comes to a training program. pick one and see it through. Picking bits of programs here and there doesn't work and that is what it looks like you're doing
Click to expand...

well i did the coan routine 1 time all the way threw started it the 2nd time and i got threw his conditioning phase and but his peaking phase was harder this time so i switched to another peaking phase i dont see whats wrong with that. every guys log ive read at elite never folloow the same routine they constantly make changes?
 
IMO lift without the belt as much as you can it will significantly strengthen your core meaning bigger deadlifts and bigger squats.
 
brownstown89 said:
well i did the coan routine 1 time all the way threw started it the 2nd time and i got threw his conditioning phase and but his peaking phase was harder this time so i switched to another peaking phase i dont see whats wrong with that. every guys log ive read at elite never folloow the same routine they constantly make changes?
Click to expand...

You've just explained there what the problem is - you're not an elite level powerlifter.

These guys have been doing it for years at a high level and they know their bodies inside out and they know what works and i will bet that a large number of them stuck with the basics for years in order to build the solid base of training they have and didn't shift from one thing to the other to get where they are like you are doing.
 
SemiBulimic said:
You've just explained there what the problem is - you're not an elite level powerlifter.

These guys have been doing it for years at a high level and they know their bodies inside out and they know what works and i will bet that a large number of them stuck with the basics for years in order to build the solid base of training they have and didn't shift from one thing to the other to get where they are like you are doing.
Click to expand...

so your saying i can run the coan program week after week month after month and i dont need to switch it up? i dont think thats the case.. i went to the well one too many times with that routine id say. thats why i switched off
 
You must log in or register to reply here.
Back
Top