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Intermediate 1 with deadlifts?

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chunkmunk
chunkmunk Posts: 221 Member
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I just completed two cycles of intermediate 2, the 4 day split. I enjoyed it, but now that summer is here and the kids have more activities, I'm looking to lift only 2 days per week instead of 4, so I'm going to do a couple cycles of intermediate 1. I read in the FAQ that it is ok to substitute deadlifts for squats in this routine. I think I'm going to try this and was wondering if anyone else has and could offer advice. My main reason is that I miss deadlifting, as it is a more natural lift for me than squatting.

I'm also considering doing deadlifts for one cycle, then squats for the next. I get bored easily with lifting programs, so I thought mixing it up would keep me interested. Anyone have any thoughts on this? FWIW, I've been lifting fairly seriously for over 3 years, and my primary goal at this point is fat loss. I'm lifting on a slight deficit---somewhere between 10 and 15% less than TDEE. And I'm a 41 year old woman.

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  • jimmmer
    jimmmer Posts: 3,515 Member
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    I can't help you with Inter #1 since I haven't done it.

    But I have modified Inter #2 to include power cleans, deadlifts and front squats:

    http://www.myfitnesspal.com/topics/show/1116264-all-pro-s-intermediate-2-all-pro-split

    To be fair, it's heavily modified! But maybe an option for you if you're comfortable with all the lifts I've included.

    I'm currently doing Inter #4 (Bill Starr's 636) and incorporating a specialist deadlift day (Coan/Phillipi) in the middle day of the week. I have subbed in Pendlay Rows instead of regular rows on the 636 days because the C/P routine already includes regular rows as an assistance exercise. I have also change the assistance work on workout B due to need, personal taste and equipment availability.

    You may have luck with Pandora since she's done Inter #1 and may have subbed in regular deads. Not sure if it fried her in the end though?

    Not quite what you were looking for, but I doubt anyone else here has modified any of these routines much. You can always try it and report back!
  • chunkmunk
    chunkmunk Posts: 221 Member
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    Thanks jimmer! I started the first cycle with deadlifts. I'll see how this goes, and then decide whether to keep them or try squats next cycle. I will say these workouts are more intense than I expected. Good thing they are only 2 days per week.
  • jimmmer
    jimmmer Posts: 3,515 Member
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    Thanks jimmer! I started the first cycle with deadlifts. I'll see how this goes, and then decide whether to keep them or try squats next cycle. I will say these workouts are more intense than I expected. Good thing they are only 2 days per week.

    It's the best way - try it and see.

    If you start to get the symptoms of overtraining (crappy sleep, dodgy immune system, irritability, etc) then look again at the volume and frequency at which you're deadlifting - more sleep and more food can help, but if you're seriously overtraining, then all the food and sleep in the world won't help you out!

    You sound like you have some mileage under the bar, so you'll probably know by now how you respond to various training schemes. Just be sensible. Also, I don't know if it's something that you do, but a handwritten journal (in which you write down reps, sets, performance, niggles, injuries, illnesses, form breakdown, lack of sleep and other areas of concern) can be an amazing tool once you embark on modifying established routines and setting your own schedules.

    Good luck - and report back!
  • pandorakick
    pandorakick Posts: 901 Member
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    Hi there! Sorry for being so late in this conversation, real life is severely limiting my MFP forum time at the moment. All Pro did indeed state that API 1 could be modified to include DL instead of squats. I guess you should just try it. Personally I wouldn't alternate DL and squat cycles, because that would mess up the progression. On the other hand, API 1 became too much for me after 2 cycles so I switched after that anyway... I did a 3 day variation.

    Guess it's all so personal that YMMV and you should probably just try it out and see if it works for you.

    I've never switched out squats for DL's, I did for a time do DL's instead of SLDL's when I was on #2 :flowerforyou:
  • chunkmunk
    chunkmunk Posts: 221 Member
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    Thank you Pandora! I'm giving it a go with the DL for at least the first cycle. I'll let you guys know how it goes. I really appreciate the feedback!. :flowerforyou:
  • chunkmunk
    chunkmunk Posts: 221 Member
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    Well I did 3 weeks with the DLs, and this week is my "deload week." I like it this way, although doing both DLs and SLDL (as an accessory lift) is tough. I'm going to try another cycle with the DLs but not use SLDL as an accessory and see how it goes. After that, I may try switching squats for the DLs, just to keep things interesting. I know that will hurt my progression, but I'm thinking that keeping myself interested in the workout is more important at this point. Thanks for your help!
  • jimmmer
    jimmmer Posts: 3,515 Member
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    I do a DL routine that has SLDL as an accessory. It's a tough lift after deadlifts!

    Since the routine was originally meant to be Back Squat + SLDL, you could keep the DL as the main lift and sub in front squats on the assistance. That way you get in some quality lighter squatting movement without compromising your progression on the DL and you get to try something new for the next cycle and not get bored!

    For the front squat, I would do a bright and breezy set of 5, then reduce the weight and then do 8 reps. Quality movement rather than killing yourself.

    Just an idea!
  • chunkmunk
    chunkmunk Posts: 221 Member
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    Thanks for the suggestion Jimmer! I'll let you know what I decide to do. I really appreciate your input.
  • jimmmer
    jimmmer Posts: 3,515 Member
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    No problem!

    Keep us informed...
  • pandorakick
    pandorakick Posts: 901 Member
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    Jimmer and myself are thinking along the same lines... I was about to suggest front squats as an accesory for the DL main lift as well :happy:
  • chunkmunk
    chunkmunk Posts: 221 Member
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    Alright guys, I started the next cycle. I kept the DLs, dropped the SLDL's, and added a front squat. My legs were extremely sore the next day, so I think this is the way to go. :laugh: And its fun to have a new lift, as I don't have a lot of experience with the front squat. Thanks for the great advice!

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