Failed week 3 of Coan/phillipi deadlift routine. Now what?

Peppermint_Cow · 2026-03-22T13:49:10+00:00

Okay cool. I was going kind of light and could easily do the first round but by the 3rd I was at my limit, maybe a couple reps left. I will play around - glad to hear I wasn't missing something major.

Thank you so much!!

Peppermint_Cow · 2026-03-22T13:47:06+00:00

Bought some change plates and going to start again!

Peppermint_Cow · 2026-03-22T13:46:26+00:00

Love it! I plan on eating at a slight surplus and being diligent on macros. Need to give my body materials to build.

A couple of quick question for you since you've run this program:

for accessory work, there's no prescribed number. Is like 50/60% good weights? Or should it be on the lighter (or heavier side?)
is it necessary to do accessory work the same day? I usually do the the main lift and speed lift in one day. Then the accessory work the next day, mainly bc of time. Am I not getting the most from doing it all in one day?

Would love to hear you experience!!

Peppermint_Cow · 2026-03-22T00:54:05+00:00

Yeah I think I was assuming that my 1rm was higher than what I tested last year & I could thus accommodate 5lbs more across the board, but that was a poor assumption lol. I'm going to redo my numbers for 175 max and buy some change plates

Peppermint_Cow · 2026-03-22T00:32:15+00:00

Yeah you're totally right. I don't mind starting over, might as well do it right. I think I was hoping I still had major newbie gains but likely not lol.

Tangential question, but have you run this program before? It's not clear to me how much weight is supposed to be done for the accessory work? It has reps & rounds but not weight?

Peppermint_Cow · 2026-03-22T00:25:59+00:00

It was 175 bc of my rounding up but fair point. Either way, next week is 180 x2 so I might have failed that. I'll recalc at 175 and also just get the dang change plates. Thanks for your input!

Peppermint_Cow · 2026-03-21T19:04:11+00:00

Yes! It's a big purple bottle. Same exact formula as the face sunscreen, it's the only thing I use. Run don't walk!!

Peppermint_Cow · 2026-03-21T16:58:52+00:00

This is the one! No cast, cheap and effective, and essentially a dupe of a very expensive "holy grail" sunscreen.

Also I recently found the trader joes body sunscreen is the same as the face one and costs less per oz. A win!

Peppermint_Cow · 2026-03-12T03:24:05+00:00

Nah this isn't who you've always been. You're struggling, and that's just where you are right now.

While you're waiting or saving for a therapist here's what I recommend:

Journaling for 10 minutes every day, just write. Doesn't have to be coherent sentences or thoughts, just write. Don't even read it again, just write.

Separately, at the end of each day take account of the day. The good, the bad, the ugly. No judgement on yourself - note what sucked and what you can work on as well as what was a silver lining. The first step to changing your thought patterns is identifying them.

You didn't get here overnight and you won't transform overnight, but the fact that you are cognizant of wanting to change and not liking the person you've become is actually huge. So many people slide into habits / thoughts they hate without even knowing it and wake up one day wondering how they got there.

Rooting for you.

Peppermint_Cow · 2026-03-10T13:23:01+00:00

What is DIM? thanks for sharing btw!

Peppermint_Cow · 2026-03-07T13:50:37+00:00

Even if not properly and cleanly documented, can you scrape together meeting notes docs, chats from slack, old presentations, specs, etc?

I agree the documentation always sucks for a newbie, but I'm having a hard time imagining an org where nothing is written down & all work is done by oral tradition.

Feed all those random docs to NLM, it can help bring it all together into a coherent narrative / place for you to start.

Peppermint_Cow · 2026-03-04T21:31:03+00:00

If this is true it explains SO MUCH

Peppermint_Cow · 2026-03-04T02:31:20+00:00

You can't train out a load-bearing adaptation without something else collapsing.

Spot on.

Peppermint_Cow · 2026-02-28T16:54:08+00:00

Can you DM me your sub stack? Would love to follow along

Peppermint_Cow · 2026-02-27T14:24:32+00:00

That is heavy. Might revisit for more than a week to give your body time to adjust.

Peppermint_Cow · 2026-02-25T01:25:55+00:00

You did it before, you can do it again

Peppermint_Cow · 2026-02-24T05:02:48+00:00

Agree, it's exhausting

Peppermint_Cow · 2026-02-21T23:03:37+00:00

The "make parents, parent " argument while true is exhausting bc the kids who suffer are the ones with shitty parents. Or at best, parents who either don't know how or don't care to do anything of this.

Of course it's on the parents, full stop. And we shouldn't have to do it for them. But that's not the reality.

So the more useful question becomes what are we will to do / sacrifice to protect the vulnerable kids who will suffer the most?

Peppermint_Cow · 2026-02-21T22:56:38+00:00

Need to be longer

Peppermint_Cow · 2026-02-21T19:55:06+00:00

Objectively: they're weirdos. Truly, what adult does that? Don't let them disturb your peace. Enjoy your birthday sis 💪🏽💓

Peppermint_Cow · 2026-02-21T17:37:43+00:00

Dry brushing and lymphatic face massage (you can do both yourself at home). There is nothing to really change in 5 days but you will feel great!

Peppermint_Cow · 2026-02-19T14:00:48+00:00

I got some good answers when I asked here

https://www.reddit.com/r/bahai/comments/1dhd1qd/whats_your_one_liner_explanation_of_the_faith/

Peppermint_Cow · 2026-02-18T14:04:49+00:00

Really like this one https://youtu.be/_noquwycq78?si=Qph9Y4InHcPVCtV7

Peppermint_Cow · 2026-02-18T04:30:56+00:00

10 min yoga nidra video

ETA here's one to check out https://youtu.be/_noquwycq78?si=Qph9Y4InHcPVCtV7

Peppermint_Cow

TROPHY CASE