PDA

View Full Version : Animal Fury and Deadlift Program Question



Bnat
04-10-18, 1:58 pm
First, I'm a fan of the Animal Rage original and XL formulas for years. Really gives me focus to attack my workouts. How much different is the Fury compared to Rage? I recently have two scoops of the XL before a workout. Is the feeling similar,

Second, just missed a PR of a 455 deadlift this past week, was only able to get it to my knees. My overall PR is 450. Might of tried for it too soon, so I'm going to go back to the program that got me over the 405 hump. the Ed Coan 10 week DL program:
Has anyone tried it? what do you think of it and what do you do to get past a lift you can't lock out?


Week 1
Deadlift (75%): 1x2 @ 340 lbs
Speed deadlift (60%): 8x3 @ 275 lbs (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

Week 2
Deadlift (80%): 1x2 @ 365 lbs
Speed deadlift (65%): 8x3 @ 295 lbs (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

Week 3
Deadlift (85%): 1x2 @ 385 lbs
Speed deadlift (70%): 6x3 @ 320 lbs (90-120 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

Week 4
Deadlift (90%): 1x2 @ 410 lbs
Speed deadlift (75%): 5x3 @ 340 lbs (90-120 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

Week 5
Deadlift (80%): 3x3 @ 365 lbs
Speed deadlift (65%): 3x3 @ 295 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 270 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6
Deadlift (85%): 1x2 @ 385 lbs
Speed deadlift (70%): 3x3 @ 320 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 295 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7
Deadlift (90%): 1x2 @ 410 lbs
Speed deadlift (75%): 3x3 @ 340 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 315 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8
Deadlift (95%): 1x2 @ 430 lbs
Speed deadlift (70%): 3x3 @ 320 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 340 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9
Deadlift (97.5%): 1x1 @ 445 lbs
Speed deadlift (70%): 2x3 @ 320 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 340 lbs
Stiff-leg deadlift: 2x5

Week 10
Deadlift (100%): 1x1 @ 455 lbs
Speed deadlift (60%): 2x3 @ 275 lbs (rest as needed b/w sets)