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  1. #1
    Registered User Frankcis1's Avatar
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    3x5 strength: Squat and deadlift same workout.

    Ok, I have been working out in mostly 8-10 rep range for a good year and made some decent size (added about 16lbs of muscle and a few lbs of fat) but I am still weak. I want to focus on strength now but I only have 2 days a week I can workout. I started with stronglifts but I am preferring Starting strength. But with both of these programs I feel like I can always do more. So I decided to try out a modified version.

    Workout 1:
    Squat 3x5
    Deadlift 3x5
    Bench 3x5
    Row 3x5

    Workout 2:
    Deadlift 3x5
    Squat 3x5
    OHP 3x5
    Pull up 3x5

    Is this workout volume enough? And is this routine balanced? Or is this going to knacker me?

    Thanks,
    Frank

    27 year old
    83KG
    5x5 squat is 170lb no joke
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  2. #2
    Registered User Odifududix's Avatar
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    Do Greyskull LP where you are alternating between squats and deads on each training session. On your final set (set 3) it's an AMRAP.
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  3. #3
    WOATbrah of peace :) sooby's Avatar
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    sooby is offline
    it's not a question of whether you feel you can do more

    it's that of progression, if you are progressing, getting bigger, getting stronger, then why change anything?

    but since you are doing this 2 days a week, I think it would simply be better to do something like a RDL on your squat day and a Front Squat/Paused squat on your deadlift day. Doing squats and deads on the same day will probably catch up to you pretty quickly and you'll have to change it up anyways.
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Yeah doing both on the same day sounds like death. I tried this with squats and deadlifts and once I got up to doing deadlifts in the 385+ range after squats it made me feel like s*** for a week
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  5. #5
    Registered User daudi81's Avatar
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    Originally Posted by sooby View Post
    it's not a question of whether you feel you can do more

    it's that of progression, if you are progressing, getting bigger, getting stronger, then why change anything?

    but since you are doing this 2 days a week, I think it would simply be better to do something like a RDL on your squat day and a Front Squat/Paused squat on your deadlift day. Doing squats and deads on the same day will probably catch up to you pretty quickly and you'll have to change it up anyways.
    This. It'll work for a time but when you get up to doing 3-4 plates of each for reps, you'll likely need to get a little creative on subbing. Doing heavy DL sets after heavy squat sets is a special kind of physical and mental pain. I speak from experience. Egh.

    The RDL / front squat sub is an excellent idea and should keep you progressing.
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  6. #6
    Humble Megalomaniac ElrondHubbard's Avatar
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    I agree with the above. To put it simply, do a lighter variation of one on the days you go heavy with the other.
    “Those who can make you believe absurdities, can make you commit atrocities.”
    -Voltaire
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  7. #7
    Registered User jademonkey's Avatar
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    YMMV.
    I did squats (a couple singles, a set of 5, a set of pause, and a set of 10), then rack pulls (3x5), then dumbbell incline (3x10+) today.
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  8. #8
    Registered User playerofwar's Avatar
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    If you feel like you can do more volume, then add more sets. Most exercises you are doing 30 reps a week, with bench, row, pullup and OHP only 15 a week. That's not going to get you lot's of progress.
    Also do your rows before you benchpress, it warms up your shoulders and gives you a stronger platform to push off from (your pumped back). And keep your deadlifts as your final exercise before your accessories.
    Deadlifts are really recovery intensive, so it's better to not do high volume of them if you want to let your CNS recover.

    WO1:
    Squat 5x5
    Rows 3x5
    Bench 5x5
    Deadlift 3x3
    Accessories

    WO2
    Squat 5x5
    OHP 5x5
    Deadlift 1x5
    pull-up 3x5
    Accessories

    If you feel good, add an extra set instead of extra reps.
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