LP Programming, Squat vs Deadlift frequency.

Lizarking

Currently doing GSLP. Think: starting strength, but with a SQUAT, DEAD, SQUAT pattern.


So, OHP and Bench rotate as A/B

But workout 1 is squat, workout 2 is deadlift, workout 3 is squat.

so

week 1
1 ohp + squat
2 bench + dl
3 ohp + squat

week 2
1 bench + squat
2 ohp + dl
3 bench + squat


This has me squat twice a week, and deadlift once per week.

The facts are these:
1. I can NOT deadlift and squat on the same day, as prescribed in many LP type programs. (Herniated disc)
2. I abhor squatting (I can do it, but it takes a toll on my back)
3. I deadlift with a hex bar exclusively
4. i like deadlifting


Would it maybe make more sense to do it all in an A/B?

So:

A> OHP + Deadlift
B> Bench + Squat

This would lead to:

Week 1:
1 ohp + deadlift
2 bench + squat
3 ohp + deadlift

Week 2:

1 bench + squat
2 ohp + deadlift
3 bench + squat

Maybe I'm just overthinkin' it...

SideSteel

What are your goals and why do you squat?

Lizarking

SideSteel wrote: »

What are your goals and why do you squat?

I want to be moderately strong. (1.5x bodyweight squat, 1x ohp, 2x deadlift, etc)

I tried other forms of squatting, barbell back squat is the one I come back to.

as much as I hate it, nothing makes my knee arthritis stay away like the good old fashioned low bar squat.


(alternatives like step ups and split squats/lunges aggravate it )

Hello_its_Dan

Here's something you can do in place of standard squats, use a hip belt with a loading pin.
Zero force on the spine so you're only loading the legs.
Get two low boxes so the weights that are dangling from the hip belt can go low enough for you to hit parallel.

Or use lighter weights and do step ups in place of squats.

Or weighted hip thrusts depending on where the herniated disc is located.

Hope that helps.