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  1. #1
    Registered User theNorthPole's Avatar
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    Deadlifts and Squats on the same day?

    I've seen a couple of threads here that advise against doing Squats and DL's on the same day. I'm a beginner and weight train 3x per week; Monday, Wednesday, Friday. I squat all three days, and deadlift once a week on Wednesday. Is it OK to squat and DL the same day?
    Also, I've seen beginner workout routines that squat only once per week. And workout routines that squat 3x per week. What's up with the discrepancy?
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    Registered User Anthony21's Avatar
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    It's fine to squat and pull on the same day. Just make sure you're squatting light the day you deadlift.
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    There are a hundred ways to skin a cat and everyone has an opinion on it.
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    Registered User razor23's Avatar
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    It's ok to do, just realize that whichever one you're doing second you probably won't be able to go as heavy as if you'd done it first or on it's own day. If you want to go for a PR in deads, for example, don't do your squats first and then try for it. Pretty obvious, I guess, but that's my 2 cents.
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    Registered User theNorthPole's Avatar
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    Originally Posted by razor23 View Post
    It's ok to do, just realize that whichever one you're doing second you probably won't be able to go as heavy as if you'd done it first or on it's own day. If you want to go for a PR in deads, for example, don't do your squats first and then try for it. Pretty obvious, I guess, but that's my 2 cents.
    OK. Thanks to all. I'll do squats last instead of first, and perhaps just do some bodyweight squats. Definitely not to failure.
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    Registered User Anthony21's Avatar
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    Originally Posted by theNorthPole View Post
    OK. Thanks to all. I'll do squats last instead of first, and perhaps just do some bodyweight squats. Definitely not to failure.
    What program are you following?

    You don't have to do squats last. Once again, perform sets of squats at a lighter weight.

    For example, i'm following Madcow's 5x5 intermediate routine. Deadlifts fall on my 2nd day which has me squatting for 4 sets at a lighter weight. The two other days are my heavy squat days.

    The lighter set on my deadlift day helps me warm up, work on constant progression in form and technique and doesn't burn me out before I pull.
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    Registered User theNorthPole's Avatar
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    Originally Posted by Anthony21 View Post
    What program are you following?

    You don't have to do squats last. Once again, perform sets of squats at a lighter weight.

    For example, i'm following Madcow's 5x5 intermediate routine. Deadlifts fall on my 2nd day which has me squatting for 4 sets at a lighter weight. The two other days are my heavy squat days.

    The lighter set on my deadlift day helps me warm up, work on constant progression in form and technique and doesn't burn me out before I pull.
    I am following my own program. I have some health issues, and don't do well at a program which is too intense, etc. which they all are. (for me) I would like to work up to the 5,3,1 program by Wendler I believe.

    Mon: Squats 1x15reps, 1x5reps; Flat Bench press: 1x14reps, 1x5reps; dumbell swing; 30 reps
    Wed: Squats 1x15, 1x5; Dumbbell Row; 1x12, 1x7; Deadlifts; 1x20(warmup), 1x10 (not that heavy)
    Fri: Squats 1x15, 1x5; Shoulder Press; 1x10, 1x10; dumbbell swing; 30 reps

    I won't bore anyone by posting my puny weights. I've made some improvement in the past couple of months.
    I think with some luck I could be starting 5,3,1 in 8 months (or less?).
    My reps are a tad sloppy. Currently I am using dumbbells only. I need to purchase some weighed magnets to stick on the sides.
    I did heavy deadlifts for 5 reps once; very close to fatigue. And I payed for it. It took about a week to recover.
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  8. #8
    MENDOZAAAAA!!!!! Alyion's Avatar
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    Nothing wrong with deadlifting after squatting (it happens in powerlifting comps after all), but one lift will be weaker than the other initally.
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    No Agony, No Bragony JUSA's Avatar
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    Originally Posted by Anthony21 View Post
    It's fine to squat and pull on the same day. Just make sure you're squatting light the day you deadlift.
    Why go light?
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    plenty of guys do both and have no issues, only way to know what you can
    handle is to give it a try.
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  11. #11
    Pancakes for gains Nathan17's Avatar
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    Originally Posted by Anthony21 View Post
    What program are you following?

    You don't have to do squats last. Once again, perform sets of squats at a lighter weight.

    For example, i'm following Madcow's 5x5 intermediate routine. Deadlifts fall on my 2nd day which has me squatting for 4 sets at a lighter weight. The two other days are my heavy squat days.

    The lighter set on my deadlift day helps me warm up, work on constant progression in form and technique and doesn't burn me out before I pull.
    doing the same thing, just do front squats so it hits your quads more instead of your hammies good luck
    Let pUniCepts reset my reps to zero crew.

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  12. #12
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    Gunna have to try, I'd been squatting and deadlifting 3x a week for a bit, now 2x so I can start working in some sprint work. And you may wanna start light with one, but you can do both heavy on the same day eventually. I would recommend squats first, as I don't like squatting after deadlifting (no dice with a fatigued lower back). An I wouldn't go crazy with volume.
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  13. #13
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    the program i do starts with squats, and deadlift 1-2x per week after squats with another exercise in between.
    i havent had any problems, but i only do 1 work set for deadlifts as opposed to the 3 which i do for everything else.
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  14. #14
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    Originally Posted by JUSA View Post
    Why go light?
    Because why do some taxing heavy squats only to be followed by heavy taxing deadlifts? One's performance has a great chance of dropping by the time they get to their pulls.
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    I usually squat every workout so yea. However I would agree if your trying to gain on deadlifts doing heavy squats before hand probably isn't the greatest plan.
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