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  1. #1
    Weeeeeeeeee lifthard72's Avatar
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    FRONT SQUATS AND BACK SQUATS ON SAME DAY (running a 5x5)

    so i heard some more bro science that these two shouldnt be done on the same day because a squat is a squat and you would just over work your legs (i find the bs) but i figure id ask the best would if it be ok to have my routine like this with out any excercises that co-exsist with problems
    BB Back squat

    All are 5x5 except lunges (where noted)
    BB front sqaut
    Wide stance over head squat
    Lunges (3x3 for this excercise)
    Leg extension
    Leg curl

    thanks for the help
    *Always pick 7 crew*
    *wetbreasts is gonna make it crew*
    I pick things up and throw them far.
    Bench:305
    Squat:405
    Front Squat:355
    Deadlift:515
    Clean 282
    Snatch 205

    PAD ID: 382-771-273 ryanbrah
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  2. #2
    Weeeeeeeeee lifthard72's Avatar
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    bump is this too much squating or is it ok and wont hurt any gains
    *Always pick 7 crew*
    *wetbreasts is gonna make it crew*
    I pick things up and throw them far.
    Bench:305
    Squat:405
    Front Squat:355
    Deadlift:515
    Clean 282
    Snatch 205

    PAD ID: 382-771-273 ryanbrah
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  3. #3
    Encyclochuzzle chazzy1864's Avatar
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    I don't see a problem with your workout.

    Although I'd say change the set/rep ranges. 5x5 for the squats seems fine. But 3x3 for lunges? Is that 3 steps each side?

    Also, I'd go higher reps on curls/extensions. I'd say 8-12 reps for those exercises.
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  4. #4
    Registered User Niblixdark's Avatar
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    Originally Posted by lifthard72 View Post
    bump is this too much squating or is it ok and wont hurt any gains

    Heres what I do and my legs grow hoooge


    ATG for all squats except the last squat and with belt

    Warm up: 135 x 10
    225 x 10
    315 x 6
    365 x 3 just below parallel + belt

    Box Squats: Normal Bench
    275 x 12
    275 x 8-10
    275 x 8

    Front squats: ATG
    225 x 5-6
    225 x 4
    225 x 4


    I get sore for about two days if am eating good, this works better for me then just squats for leg development, the box squats really bring out my quads allot more so then just squats ..
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  5. #5
    Weeeeeeeeee lifthard72's Avatar
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    well im doing this stuff for stength personally so i like to keep the rep range at around 4-6

    lunges yes are 3 steps each leg but i have horrible balance so i cant go real heavy or ill fall i do it because my squat rack (bar between 2 ladders) is in my garage (500 feet away from my house) so i do them on the way to do my leg curl/extension (in my room i my house) so i don do too many just to keep the burn going

    does it make a difference in strength if i do 8-12 reps for eg extension/curl because ive heard they really dont build a ton of strength just size?
    note sorry to sound weak but all i have is a max of 240 weights for squats at home so this is what it looks like

    warmup 70x3 70x3 speed squats bwx5

    working sets130x5 180x5 200x5 220x5 240x5
    *Always pick 7 crew*
    *wetbreasts is gonna make it crew*
    I pick things up and throw them far.
    Bench:305
    Squat:405
    Front Squat:355
    Deadlift:515
    Clean 282
    Snatch 205

    PAD ID: 382-771-273 ryanbrah
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  6. #6
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by lifthard72 View Post
    well im doing this stuff for stength personally so i like to keep the rep range at around 4-6

    lunges yes are 3 steps each leg but i have horrible balance so i cant go real heavy or ill fall i do it because my squat rack (bar between 2 ladders) is in my garage (500 feet away from my house) so i do them on the way to do my leg curl/extension (in my room i my house) so i don do too many just to keep the burn going

    does it make a difference in strength if i do 8-12 reps for eg extension/curl because ive heard they really dont build a ton of strength just size?
    note sorry to sound weak but all i have is a max of 240 weights for squats at home so this is what it looks like

    warmup 70x3 70x3 speed squats bwx5

    working sets130x5 180x5 200x5 220x5 240x5
    I can understand being focused on strength. But yeah, with extensions/curls, they are mainly used for trying to focus on putting size on your legs. Not really a "strength" exercise. So if you are going to use them then I'd keep it in the 8-12 reps. However if you don't want to use them, then use other exercises that can be more strength focused. You don't have to have them in there.
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  7. #7
    Weeeeeeeeee lifthard72's Avatar
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    Originally Posted by chazzy1864 View Post
    I can understand being focused on strength. But yeah, with extensions/curls, they are mainly used for trying to focus on putting size on your legs. Not really a "strength" exercise. So if you are going to use them then I'd keep it in the 8-12 reps. However if you don't want to use them, then use other exercises that can be more strength focused. You don't have to have them in there.
    well im limited to barbells dumbells and that mahcine so i really have no cables pulleys ets if thats what you were gettin at

    EDIT :reps to all who helped
    Last edited by lifthard72; 07-20-2009 at 12:43 PM. Reason: f
    *Always pick 7 crew*
    *wetbreasts is gonna make it crew*
    I pick things up and throw them far.
    Bench:305
    Squat:405
    Front Squat:355
    Deadlift:515
    Clean 282
    Snatch 205

    PAD ID: 382-771-273 ryanbrah
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  8. #8
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by lifthard72 View Post
    well im limited to barbells dumbells and that mahcine so i really have no cables pulleys ets if thats what you were gettin at

    EDIT :reps to all who helped
    that wasn't what i was getting at.

    Just saying if you are only focused on strength, I'd personally drop the extensions/curls and focus on more compounds.

    However, as with my original post, I think you would be good to keep them, just go to a hypertrophy rep range for them. A little growth never hurt anyone.
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  9. #9
    Forged in pain and iron wrecking_ball's Avatar
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    Originally Posted by lifthard72 View Post
    so i heard some more bro science that these two shouldnt be done on the same day because a squat is a squat and you would just over work your legs (i find the bs) but i figure id ask the best would if it be ok to have my routine like this with out any excercises that co-exsist with problems
    BB Back squat

    All are 5x5 except lunges (where noted)
    BB front sqaut
    Wide stance over head squat
    Lunges (3x3 for this excercise)
    Leg extension
    Leg curl

    thanks for the help
    You definitly do not have too many squats, thats a solid quad ass whooping right there. Reps just because I approve that much!

    Besides that on your lunges you say you have balance issues so you do 3 reps, but you should be doing lighter weights and more reps (I know those legs are tired!) to work on your balance. As your balance gets better in turn so will the weight you can handle on this exercise so you will meet that strength goal.

    Talking about that strength goal if you are wanting to build strength in your hamstrings (do you do a hamstring focused day? Or just not work them that much?) you should look into straight leg deadlifts. It will be a brutal pounding on your back the first few workouts with all those squats but you'll learn to love it if your sick enough to do 10 sets of squats already.

    Hope it helps!
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  10. #10
    Weeeeeeeeee lifthard72's Avatar
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    Originally Posted by wrecking_ball View Post
    You definitly do not have too many squats, thats a solid quad ass whooping right there. Reps just because I approve that much!

    Besides that on your lunges you say you have balance issues so you do 3 reps, but you should be doing lighter weights and more reps (I know those legs are tired!) to work on your balance. As your balance gets better in turn so will the weight you can handle on this exercise so you will meet that strength goal.

    Talking about that strength goal if you are wanting to build strength in your hamstrings (do you do a hamstring focused day? Or just not work them that much?) you should look into straight leg deadlifts. It will be a brutal pounding on your back the first few workouts with all those squats but you'll learn to love it if your sick enough to do 10 sets of squats already.

    Hope it helps!
    thanks yeah res on recharge and thanks to post above him

    anyway well i did this workout bout an hour ago and was pumped to get 260x5 on squats which is awesome because ive never even attempted to try and squat anythin over 250 (#'s in sig are estimated ) anyway the squats were not the best but i got a vid on them i hit parallel on all and tried to shoot right back up, the only problem i see is that i good morninged the weight a little too much but i was taught that would be fine if i had a wider stance will try to post vids, shortly legs are hurting
    *Always pick 7 crew*
    *wetbreasts is gonna make it crew*
    I pick things up and throw them far.
    Bench:305
    Squat:405
    Front Squat:355
    Deadlift:515
    Clean 282
    Snatch 205

    PAD ID: 382-771-273 ryanbrah
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  11. #11
    I AM SQUAT! Lifter4Life59's Avatar
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    i do front squats on leg days sometimes with back squats, hasnt hurt me yet or my gains
    "Trust yourself, break some rules, don't be afraid to fail, ignore the naysayers, work like hell, and always give something back" Arnold Schwarzenegger

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