Replacement for squats in Stronglifts

sweettoothfairy

I have been doing stronglifts since starting of November. However due to my fatigue issues 3x squats are turning out to be very taxing. M facing bad lower back pains. Planning to gt MRI done. I went upto 140 lbs *5 squats however it went downhill from there on. I workout M-W-F. So my question is, can i miss one squat session mid week on wednesday so that i get plenty of days to recover? If yes then which compound exercise should i add instead of squats?

danimalkeys

Did you start with the empty bar and work up to 140 since Nov? Are you sure your form is good?

I wouldn't worry about missing 1 session. If you find your recovery is too slow from squatting 3x a week now that the weight is moving up, then squat 2x a week. I wouldn't add another lift to take the place of squats if you are not recovered, just skip them. If you really felt the need, something like stiff leg deads with lighter weight will work most of the same muscles.

sweettoothfairy

Did you start with the empty bar and work up to 140 since Nov? Are you sure your form is good?

I wouldn't worry about missing 1 session. If you find your recovery is too slow from squatting 3x a week now that the weight is moving up, then squat 2x a week. I wouldn't add another lift to take the place of squats if you are not recovered, just skip them. If you really felt the need, something like stiff leg deads with lighter weight will work most of the same muscles.

No i did not start with empty bar. I started with empty bar and 20 pounds so approx 65 pounds as i was already doing light weight squats at home. I joined gym starting of nov, with access to squat rack and someone to spot i increased my weights.

If i undrstd this correctly if i miss 1 squat session , thn this is how m suppose to proceed:

If its Workout A on wednesday
Warmup- bench press- rows- deadlifts

And if its workout B on wednesday thn
Warmup- SLDL- OHP- standard deadlift?

Sarauk2sf

Agreed re dropping one session.

Also, have you had your form checked?

sweettoothfairy

Yes i got my form checked. Its not ATG but still i can easily do parallel. I have back issues coz of an injury i had 2 yrs back but never bothered to get it checked, which i am regretting now.

Regarding previous question, i am lil skeptical abt adding 2 deadlift sessions in one workout. Would it be okay to do SLDl and SDL on same day?

danimalkeys

If you are going to sub squats out for SLDL on one day and that's your deadlift day- do deadlifts 1st and SLDL as assistance.

Personally I'd skip the Weds squat if you feel like your recovery is lacking. This routine is only 1 set of deadlifts right? I get them mixed up sometimes.

AverageUkDude

You need to have your form assessed regarding the back pain, pain is generally a sign that something's wrong.

Have you taken a de-load week?

sweettoothfairy

You need to have your form assessed regarding the back pain, pain is generally a sign that something's wrong.

Have you taken a de-load week?

Yes i tried deloading. Went down to 80 lbs from 140 lbs and yesterday 100lbs seemed alot considering sore back and glutes.

sweettoothfairy

If you are going to sub squats out for SLDL on one day and that's your deadlift day- do deadlifts 1st and SLDL as assistance.

Personally I'd skip the Weds squat if you feel like your recovery is lacking. This routine is only 1 set of deadlifts right? I get them mixed up sometimes.

Yes it has 1 set of 5 reps of Deads.

AverageUkDude

If its Workout A on wednesday
Warmup- bench press- rows- deadlifts

Ive just noticed this ^ I wouldn't have thought it was overly safe to be deadlifting with an already exhausted back from rows. Which is why Rows arent on the same day as deadlifting on stronglifts?

I could be wrong, but deadlifting is very taxing on your system hence only doing 1x5.

sweettoothfairy

If its Workout A on wednesday
Warmup- bench press- rows- deadlifts

Ive just noticed this ^ I wouldn't have thought it was overly safe to be deadlifting with an already exhausted back from rows. Which is why Rows arent on the same day as deadlifting on stronglifts?

I could be wrong, but deadlifting is very taxing on your system hence only doing 1x5.

Ahh i see. So what could be the next best alternative. Just doing 2 exercises seems too less. I was thinking of adding lat pull downs, apart from that, is there any other exercise i can add on wednesday?

_benjammin

If i undrstd this correctly if i miss 1 squat session , thn this is how m suppose to proceed:

If its Workout A on wednesday
Warmup- bench press- rows- deadlifts

And if its workout B on wednesday thn
Warmup- SLDL- OHP- standard deadlift?

I think the recommendation would look like this:
Monday A: Squat, Bench, Row
Wednesday B: OHP, DL, SLDL
Friday A: Squat, Bench, Row
following week
Monday B: Squat, OHP, DL
Wednesday A: SLDL, Bench, Row
Friday B: Squat, OHP, DL

Or just skip the Wed. Squats.

I've had a hard time recovering from squatting 3x a week too. When I started I worked out every other. Switched squats to 3x5 but still felt I need more recovery time and form was off. I deloaded squats from 225 down to 95 to work on form. I'm back up to 5x5 @ 155 but resting 2 days between every workout.

danimalkeys

If its Workout A on wednesday
Warmup- bench press- rows- deadlifts

Ive just noticed this ^ I wouldn't have thought it was overly safe to be deadlifting with an already exhausted back from rows. Which is why Rows arent on the same day as deadlifting on stronglifts?

I could be wrong, but deadlifting is very taxing on your system hence only doing 1x5.

I guess it depends on the load factor. If I had rows and deads on the same day I'd do deads 1st, but the routine I'm doing now does upper body before lower body and rows come before stiff leg deads, though they are not nearly as taxing as a full range deadlift.

GiddyupTim

Couldn't she do weighted lunges or step-ups, with dumbbells, on the days she does not want to do squats? That would work her legs, and they are easier on the back -- at least they are for me. Course, she would have to do more reps, but . . .

AverageUkDude

Couldn't she do weighted lunges or step-ups, with dumbbells, on the days she does not want to do squats? That would work her legs, and they are easier on the back -- at least they are for me. Course, she would have to do more reps, but . . .

Personally I would leave the squats in and drop the reps to 1x5 etc, once your body has adapted to the workload increase each week etc, gradually working back up to how the program is written, your body will adapt you just have to be patient.

sweettoothfairy

Today i skipped squats and straightaway did bench thn rows and finally SLDL. Surprisingly i nailed every exercise and now feeling awesome. PR on both rows and bench, two exercises i was really struggling with progression... :drinker:

Thank you so much everyone. Much apreciated.

Hadabetter

Leg presses can take the pressure off of your lower back. Just make sure you go deep enough to get the full benefit.

Sarauk2sf

Personally, I would just do some single leg work instead of the squats one of the days - something like Bulgarian Split Squats (single leg work is very advantageous).. You can tack them onto the end of your workout and go higher rep - 8 - 12 range.

Get your back checked out though as you want to be sure you are not causing any damage by squatting in the first place.

Sarauk2sf

Locking so we can track active threads better. Please feel free to PM either myself or SideSteel if you have any further questions, and include a link to this thread, and we will unlock it so you can pose them.