Question about an Upper/Lower 20rep squat

[barkoczigabor]

Hello i have a question regarding 20 rep squat twice a week.

I run an upper-lower split tipical 2 on 1 off 2 on 2 off.
On lower body days tho after the 20 rep squat i am so out of gas that my deadlift and every other exercise after that suffered a lot and i also get a bit of a lower back pain if i deadlift after the 20 rep squat.

Would it beneficial to skip the conventional deadlift and move it to upper body days, or maybe dont do 20 rep squats twice and have a deadlift oriented lower body day?

[Junsuiakai]

20 reps on a compound exercise, sound a bit excessive. Also I'd deadlift first and not more than once a week heavy.

The back pain could be from form break down, which is quite common especially with higher reps on compounds.

[barkoczigabor]

20 reps on a compound exercise, sound a bit excessive. Also I'd deadlift first and not more than once a week heavy.

The back pain could be from form break down, which is quite common especially with higher reps on compounds.

Well since its 1 set of 20 its not that excessive altho it feels like going to hell and coming back to life. About the back pain yes i counted on the breakdown that is why my deadlift is a 3x5 with ramping up to 1 top set of 5 but it still feels weird. My additional work is medium to light 10-15reps for 2-3 sets with 1 quad dominant and 1 hamstring dominant exercise depending on how it feels.

[LDali]

In the og program squats and milk I believe it says do the 20 rep squats 2 or 3 times a week. So doing squats twice and no deadlift is a good option. One day squats and one day deadlift is also an option but the progress will likely be slower. Its probably not advisable to do both in the same workout.

[OldFartTom]

If the lower back pain gets very sharp or very bad see a doctor (or if it becomes a long term issue)

If the pain is very low down, like at the top of your azz / bottom of back, then it could quite probably be the squats. I've had it myself when trying to increase squats weight and increase running distance at same time, just back off the volume until it settles down, then gradually reintroduce the volume again.

(Edit: volume is multiple of: weight * reps)

[barkoczigabor]

In the og program squats and milk I believe it says do the 20 rep squats 2 or 3 times a week. So doing squats twice and no deadlift is a good option. One day squats and one day deadlift is also an option but the progress will likely be slower. Its probably not advisable to do both in the same workout.

So lets say i could switch out deadlifting to a floor glute ham raise that could be done twice a week since its not that demanding?

[barkoczigabor]

If the lower back pain gets very sharp or very bad see a doctor (or if it becomes a long term issue)

If the pain is very low down, like at the top of your azz / bottom of back, then it could quite probably be the squats. I've had it myself when trying to increase squats weight and increase running distance at same time, just back off the volume until it settles down, then gradually reintroduce the volume again.

(Edit: volume is multiple of: weight * reps)

Its the latter so i guess its the squat than.