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.
11-02-2011, 03:47 PM #1
Every other week heavy squats and deadlifts rotation
11-02-2011, 03:50 PM #2
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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.No brain, no gain.
You can't out-train bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
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11-02-2011, 03:58 PM #3
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Last edited by bigtallox; 11-02-2011 at 05:11 PM.6'8" 306 pounds
Total hip replacement Nov 2015
Wasatch Front Strongman Challenge
750 pound frame deadlift
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11-02-2011, 04:09 PM #4
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.
RayBeware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
11-02-2011, 05:21 PM #5
11-02-2011, 05:54 PM #6
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11-02-2011, 06:29 PM #7
11-02-2011, 07:00 PM #8
11-02-2011, 08:03 PM #9
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.
11-02-2011, 09:22 PM #10
11-03-2011, 03:46 AM #11
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.
11-03-2011, 07:22 AM #12
11-03-2011, 11:33 AM #13
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