Every other week heavy squats and deadlifts rotation

Has anybody tried this plan and did you find it to be benificial. Im just getting back to into lifting after a 4+ year layoff this is the start of my 10th week back lifting, and i find that when I deadlift heavy it really kills my hamstrings for my squat workouts. Im not trying to be lazy but was wondering if any body does heavy squats one week then heavy deadlift with any success or should i keep pushing them both hard every week. Im limited to 4 workout days a week Sun, Wed, Th, Fr because of work and a 3 year old daughter so its harder to spread my workouts out I do back and tri's on Wed and Leags on Fri.

Most trainees will do both lifts during a week's rotation, but keep them separated by 3-4 days. IOW, Squat on 'leg' day, and pull on 'back' day.

If you're eating and resting adequately, at your age you shouldn't have any recovery issues.

[QUOTE=arizonaokie;775537483]
but was wondering if any body does heavy squats one week then heavy deadlift with any success
[/QUOTE]

That's what I do, and several of the guys I train with do too. But I also do a lot of other things ( i.e. strongman events ) that resemble both squatting and deadlifting.

It depends what your goals are and how advanced you are. If your hammies are sore because you are advanced in the weights you are moving, then you need to listen to your body and make sure you give yourself adequate rest. If you are sore because of your technique needs refining, or because you are just new to things, then I would work on form and work through the soreness and do them both in the same week.

If your goals are bodybuilding/hypertrophy, then I would do them both in the same week. I squat twice a week and do deads once.

Ray

I do this often. I cut out squatting for two months and just did heavy deads (I did leg ext and curls still...but went high volume on those).

Just recently now taking a deadlift break and bringing squats back in....

At times I rotate them week to week.....

[QUOTE=induced_drag;775585653]I do this often. I cut out squatting for two months and just did heavy deads (I did leg ext and curls still...but went high volume on those).

Just recently now taking a deadlift break and bringing squats back in....

At times I rotate them week to week.....[/QUOTE]

When you take deadlift breaks, what sort of work do you do for the back? Do you just keep it at accessory and isolation work, or do you still train other heavy back compounds?

Squats on Monday, Deads on Friday.

one idea

sun-legs/back/bi (do squats, no deads)

Wed-chest/delts/tri

fri-legs/back/bi (deads, no squats)

sun-chest/delts/tri

wed-legs/back/bi (squats, no deads)

etc

[QUOTE=acrawlingchaos;775602143]When you take deadlift breaks, what sort of work do you do for the back? Do you just keep it at accessory and isolation work, or do you still train other heavy back compounds?[/QUOTE]

I still do my normal back routine.....which includes rows pull-ups, pulldns....etc. For me the deadlift really get me deep in the back and traps like nothing else.

When I am not deadlifting, heavy squats are hitting the lower back nicely as I am a high bar squatter. When I dont do deadlifts, I bring shrugs back in my routine. When deadlifting, I dont feel I need to do them.

[QUOTE=induced_drag;775667513]

When I am not deadlifting, heavy squats are hitting the lower back nicely as I am a high bar squatter. When I dont do deadlifts, I bring shrugs back in my routine. When deadlifting, I dont feel I need to do them.[/QUOTE]

Same here.

I can't DL heavy every week or every other week. but yes to Squats 2X in the week, one time max out (5-3-1 style or 1 final set of 5, of 3 or 1 depending on the weight), the other just for volume (sometimes also Front Sq) like 4 sets of 8 at 70-80% of 1 rep max.
leave DL for every 10 days - 2 weeks or so, also here 1 time I might increase the reps, other times I might increase the weight. seems to work for me.

[QUOTE=ironwill2008;775538623]Most trainees will do both lifts during a week's rotation, but keep them separated by 3-4 days. IOW, Squat on 'leg' day, and pull on 'back' day.

If you're eating and resting adequately, at your age you shouldn't have any recovery issues.[/QUOTE]

This is what I do. Deads on Tuesday. Squats on Saturday. Plenty of recovery time between exercises.

thanks for all the reply's.