Alternating deadlifts and squats on the same day
JeffseekingV
Posts: 3,165 Member
http://www.myfitnesspal.com/topics/show/1017877-alternating-deads-and-squats-on-the-same-day
I have to ask about the subject here now.
I have to ask about the subject here now.
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Replies
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What is your current programming, including cardio? What are your goals. The simplest answer is to squat and deadlift on different days, so knowing how/why your weekly schedule prevents this would be helpful.0
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Going heavy on deads after squats is different than at a power liifting meet. I should know, I used to do power lift. At a meet, you do very mininmal sets just to warm up and to get used to the weights. That's different than leg day where you are doing volumes or trying to gain strength.
I've been going heavy on both for 3 years. But at this point, the lifts are getting too heavy and are compromising whatever lift I do after.
So that's the reason for asking if alternating heavy every other week might be a good idea,
I guess I could try splitting them. I'd have to totally have to re-arrange my lifting program. Not necessarily a bad thing.
I was actually asking if I should do heavy squat / light deads one week and then light squat / heavy deads the next week.
Bench / back / light cardio
squat / shoulder press
Dead / shoulder flys
Power cleans
very light cardio
Light chest / bi-ceps
Heavy tricep / core work
jump rope
Usually try to jog 3 miles on some off days 2 days a week.
b-ball 1 day a week0 -
When I am running the standard 5/3/1 program it's what I do. While most programs have you squatting first, this is usually when you have a full weight working session and you do not want to be trying to squat after you have fatigued yourself doing deads. However, if you go light and treat the 2nd lift as an assist, then I do not see an issue. However, I would question whether this is a good idea if you are only squatting once a week.
It really depends on whether you have hypertrophy goals or want to work on form - I suppose the question is, what are you trying to achieve with ligher weight lifts?0 -
If I added a 2nd squat / dead day, they would be very, very light lifts.0
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If I added a 2nd squat / dead day, they would be very, very light lifts.
What are you trying to achieve with the light rep sessions?0 -
I don't think I ever lifted heavy on any body part more than once a week. 1 heavy and 1 light day is the way I always did it.0
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I don't think I ever lifted heavy on any body part more than once a week. 1 heavy and 1 light day is the way I always did it.
But the way you are suggesting, you will be lifting heavy one week and then lifting light the next week.0 -
I don't think I ever lifted heavy on any body part more than once a week. 1 heavy and 1 light day is the way I always did it.
But the way you are suggesting, you will be lifting heavy one week and then lifting light the next week.
In original request, yes, I would.
but your reply above, you weren't sure to recommend this if I was only squatting once a week. You mean going heavy on squats every two weeks is too long of a gap? I'd still be squatting once a week. But not HEAVY once a week. It would alternate. Light, heavy, light heavy. Deads would be heavy, light, heavy, light0 -
I should clarify that I've noticed that the weights have gotten heavy enough to affect the other lift. So if I decide to continue to do both on the same day, would this alternating heavy / light method enable me to keep making progress on the weights?0
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Did 315 lb squat for a set of 4 and a set of 3. Then did deads for 275lbs for 8. Not sure if that is considered "light" or not. But next week, I'll probably do 225 or 245lbs for 8 and then go heavy on deads. Hopefully for 345lbs for 2-40
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What are your goals? Are you training for strength? Fat loss? Hypertrophy? GPP?0
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What are your goals? Are you training for strength? Fat loss? Hypertrophy? GPP?
also BBC?0 -
What are your goals? Are you training for strength? Fat loss? Hypertrophy? GPP?
Strength, fat loss. I'm running a slight calorie deficit right now.0 -
Tagging as I am in the exact same situation.0
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I'd do maybe
'Monday' Volume - 80% of 5RM
Squat: 3x5
Bench/OHP: 3x5
Power Clean/Row: 5x3/3x5
Optional: Rotator cuff prehab/assistance - Face pulls, internal/external rotations, lateral raises
'Wednesday' - Light, except for new deadlift 5RM
Front Squat 2x5
OHP/Bench 2x5
Deadlift 1x1-3, 1x3-5, 1x5-8
Optional: Core Assistance Abs work (i.e leg raises, rollouts, weighted sit ups), Back work (hypers/reverse hypers, good mornings if no station for hypers)
'Friday' Intensity - new 5RM
Squat 1x5
Bench/OHP 1x5
Row/Power Clean 5x3/3x5
Optional: Arms assistance: Dips, Curl Variation, Tricep extension variation.0 -
This is a two weekly program, and allows for progress in multiple ways.
Week A would be xxxxxxxxxx Week B would be;
Mon:
Squat xxxxxxxxxxxx Squat
Bench xxxxxxxxxxxx OHP
PC xxxxxxxxxxxx Row
Wed
F Squat xxxxxxxxxxx same
OHP xxxxxxxxxxx same
Deadlift xxxxxxxxxxx same
Fri
Squat xxxxxxxxxxxx Squat
Bench xxxxxxxxxxx OHP
Row xxxxxxxxxxx PC
If the formatting ****s up on the above I'm going to cry0 -
As for the progress, on squats and presses, you can make progress on volume day, or intensity, or both at once. Pushing both days at first will work, but if one stalls, pushing the other day for a few weeks will help break the plateau.
Deadlift. You're aiming for 3 reps, 5 reps at a lighter weight (-10,15kg), and then 8 reps at an even lighter weight (minus another -10, 15kg). If you only get 1 rep in your first set, and get your target reps in the second and third set, increase the weight on the sets you hit. This will push your progress on the sets you're not getting your reps on.0 -
Interesting. each main lift 3 days a week. volume, light and intense. I do try to progress on my 6-8 rep sets to guage strength. I used to try to improve my 8 rep lifts before trying a 1-2 rep attempt0
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instead of light conventional DL's, why not do lighter again RDL's in the 8-12 rep range. Alternatively, 5-8 singles at 75% for speed work is another option.0
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nice idea
I feel pretty good today. So I'll do light squats next week and go heavy on the deads. See how I feel and then consider some alternatives. There is a lot of good suggestions0 -
Are you against deadlifting and squatting on separate days? It seems like you have a bi/tri/core work day that's ready to be swapped out. You could spread those exercises out throughout the week. This makes more sense if you want to maximize your efforts on squats and DLs.
If you want to squat more than once a week (which recently helped me fight through a plateau) add in some squat sets to other sessions later in the week. I've been doing 5X10 squats at the end of my DL and OHP sessions. You could do the same for DLs/RDLs.0 -
That's true. I could fit in heavy deads somewhere else but it would be tough. I'd have to re-juggle my workouts though. Which is not a bad idea.0
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If you like a 3-day lifting week, as I do, here's an idea. I've found looking at other people's plans helped me form my own.
Day 1
5/3/1 Bench
5/3/1 Squat
Chest assistance (Incline press, flyes, bodyweight dips)
Leg assistance (RDLs, Good Morning, Calf Raise)
Day 2
5/3/1 OHP
5/3/1 Power Clean
Seated Dumbbell Shoulder Press
Shoulder Assistance (front/lateral/rear delt raise, shrugs, etc.)
Core Work
5X10 Squats
Day 3
5/3/1 Deadlift
Close-Grip Bench
Back assistance (Bent-over row, dumbbell/kroc rows, pull-ups, pull-downs, etc.)
Weighted Dips
5X10 Squat
Possible extra Tricep exercise
You can always add core work to any day or move it around. Same with the extra squats. You have a strict set-up for your 5/3/1 lifts on each day, but you can do as much or as little assistance work as you want...or move it around. I just get in biceps whenever I can during the week.
Also (I've been trying new things to help work through a plateau) - I've been adding either: (1) heavy singles or (2) a few less-weight, 3-5 rep sets that focus on explosion and speed...after my 5/3/1 lifts. Just another idea to get you some more volume if you want it.0 -
Unlocked at OPs request.0
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Nothing earthshattering but an update:
I went up on squats to 335lbs for a single before going into light deads. That rep took a lot out of me. I also did 315lbs for 4 reps previously.
For deads,I went with 315lbs for a 5 rep and it felt HEAVY. Had to stop a 4 and rest for 5 sec before getting the last one. 315lbs felt like 345lbs0 -
You could try the 5/3/1 Full Body routine. If you are going to do both on the same day I think Wendler's example is a good way to do it.5/3/1 Full Body Training: Squat, Press, Pull
by Jim Wendler - 08/02/2011
A new take on and old favorite.
I’ve experimented and written up thousands of programs and templates – this being one of them. I am in love with programming and trying to figure out how to make things simpler. I always read people’s articles/ books on training and try to figure out how to break it down into something even easier. Not to bastardize their program but rather to see the bigger picture – it’s like reading a good book/article; the author always hide a few good ideas amongst the words.
Here is a simple 3 day/week training program that allows you to train the entire body every workout. There is no fluff, nothing masturbatory and nothing fancy. This started as a way to get my shoulder flexibility back to normal by getting under the bar more often – even if it’s for lighter squats. From there, it morphed into this.
If you are currently doing the 5/3/1 program, you can EASILY start training like this the next week. Nothing has to change and it’s an easy transition.
This is obviously inspired by some of Bill Starr’s (and thus Mark Rippetoe) training; I give them thanks for the inspiration. As you can see, you have a press, squat and a pull each day. But each day has a “heavy” emphasis. And you always squat first. Because squatting is better than anything else.
Monday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Deadlift – 5/3/1 sets and reps
• DB Bench – 3 sets of 8-20 reps
Wednesday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Bench Press – 5/3/1 sets and reps
• DB Row – 3 sets or do Kroc Rows
Friday
• Squat – 5/3/1 sets and reps
• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)
• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.
Notes:
• Start with sets of 5 on the “light” squat days. You can work your way up to sets of 10 but you don’t have to.
• You can structure the training however you see fit but this template is probably the best I’ve trained with.
• I’ve been doing this since type of split since my accident – my training log hasn’t been telling the whole truth as I didn’t want to answer questions about the training until I knew the answer.
• This works well and is fun. I take some long breaks between the exercises because I use the weight room to get stronger not to “tone”.
• I don’t compromise on my training or on my workouts – if you want to change something, do so and see if it works. I can’t endorse anything I don’t do personally.
• Eat. Sleep. Mate. Defend.
-Jim Wendler0 -
God dammit. I got 345lbs fairly easy. Loaded up 365lbs and couldn't do it.0
