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  1. #1
    Registered User arizonaokie's Avatar
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    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.
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  2. #2
    I'll Rest When I'm Dead ironwill2008's Avatar
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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.

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  3. #3
    NAS Strongman bigtallox's Avatar
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    Originally Posted by arizonaokie View Post
    but was wondering if any body does heavy squats one week then heavy deadlift with any success
    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.
    Last edited by bigtallox; 11-02-2011 at 04:11 PM.
    6'8" 306 pounds

    Wasatch Front Strongman Challenge
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  4. #4
    Registered User pastorgbc's Avatar
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    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 have walked that long road ... I have made missteps along the way. But I have discovered the secret that after climbing a great hill, one only finds that there are many more hills to climb. I have taken a moment here to rest...to look back on the distance I have come. But I can only rest for a moment, ... and I dare not linger, for my long walk is not ended.” ---Nelson Mandela
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  5. #5
    Powerlifting in disguise induced_drag's Avatar
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    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.....
    RAW lifts
    Dead 625 http://www.youtube.com/watch?v=5sw7zEHtSlk
    Bench (paused) 420 http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    Squat 545 http://www.youtube.com/watch?v=0qZZLnePFiI
    225 bench for reps (29) http://www.youtube.com/watch?v=fe68-LgD0jM
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  6. #6
    Registered User acrawlingchaos's Avatar
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    Originally Posted by induced_drag View Post
    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.....
    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?
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  7. #7
    Registered User jdtemple's Avatar
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    Squats on Monday, Deads on Friday.
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  8. #8
    Registered User John Prophet's Avatar
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    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
    "Humility comes before honor"
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  9. #9
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by acrawlingchaos View Post
    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?
    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.
    RAW lifts
    Dead 625 http://www.youtube.com/watch?v=5sw7zEHtSlk
    Bench (paused) 420 http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    Squat 545 http://www.youtube.com/watch?v=0qZZLnePFiI
    225 bench for reps (29) http://www.youtube.com/watch?v=fe68-LgD0jM
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  10. #10
    The Jesus Crew 2nd_chance's Avatar
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    Originally Posted by induced_drag View Post

    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.
    Same here.
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  11. #11
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    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.
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  12. #12
    Registered User Mayze's Avatar
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    Originally Posted by ironwill2008 View Post
    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.
    This is what I do. Deads on Tuesday. Squats on Saturday. Plenty of recovery time between exercises.
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  13. #13
    Registered User arizonaokie's Avatar
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    thanks for all the reply's.
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