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  1. #1
    Novice Fitness Enthusiast jakob10102's Avatar
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    Squat and Deadlift Programming

    Hey guys, I don't post here a ton but I spend a lot of time reading stuff on Bodybuilding.com and T-Nation, either in the forums or on the websites. I'm relatively new to lifting seriously (I started in April) but since then I've put on 15 pounds and have gotten my squat to 225, my bench to 170, my incline bench to 135 and my deadlift to 255. (I weigh 160).

    I'm currently working on trying to put on some more strength but also size, but I've been moving in a direction where I'm working my big 3 more for strength than I was when I first started. I'm want to focus on bench on squat for now, but want to move my focus on to my deadlift once I go through a modified 5x5 cycle for my squat. My question is, how many days a week do you squat and deadlift typically, and where do you place them? I like to squat on my leg days, and I typically deadlift on back days. Currently I back squat two days a week, and deadlift one, and I plan on replacing one of the back squat days with front squats for volume.

    Any feedback is appreciated.

    Roll Tide

    Jakob
    Roll Tide

    https://forum.bodybuilding.com/showthread.php?t=175670361
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  2. #2
    Registered User FNG37's Avatar
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    I squat 5 times a week. Back squat, front squat, overhead squat...... I "deadlift" 5 times a week too, but really fast and often supersetted with a squat, sometimes even a real fast press too.


    Ask in "Workout Programs" and you should get some answers and more traffic, this is Olympic Weightlifting, we're a boring bunch that don't bench.


    As for my 2 cents, follow a program at this point, don't make it up as you go. You want to keep working strength but focus a little more on hypertrophy? Look into 5/3/1 BBB.

    https://www.t-nation.com/workouts/bo...onth-challenge
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  3. #3
    old woman melDorado's Avatar
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    Stop having back and leg days and follw an actual powerlifting program to increase your main lifts.
    I squat twice a week once front and once back squats. I deadlift heavy once a week and do RDLs on a different day.
    Welsh BDFPA powerlifter /strongwoman

    135/80/180kg
    (295/176/397)
    1.5bw frontsquat
    Last total 395kg@77 wilks 369

    conventional crew

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  4. #4
    Novice Fitness Enthusiast jakob10102's Avatar
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    jakob10102 is offline
    Originally Posted by FNG37 View Post
    I squat 5 times a week. Back squat, front squat, overhead squat...... I "deadlift" 5 times a week too, but really fast and often supersetted with a squat, sometimes even a real fast press too.


    Ask in "Workout Programs" and you should get some answers and more traffic, this is Olympic Weightlifting, we're a boring bunch that don't bench.


    As for my 2 cents, follow a program at this point, don't make it up as you go. You want to keep working strength but focus a little more on hypertrophy? Look into 5/3/1 BBB.
    Appreciate the response, for some reason I didn’t even realize there was a Powerlifting board as well.
    Roll Tide

    https://forum.bodybuilding.com/showthread.php?t=175670361
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