Just starting squats and deads

[Aggression]

If I'm just starting squats and deads would it be wise to do only one of them a week and alternate them? For example squat this week but don't deadlift, deadlift next week but don't squat.

Also I plan on doing deads with a routine of 4 sets reps of 5,4,3, and 1 last set to failure (should come out to about 2 reps). The squats I plan on doing 4 sets reps of 10,8,6 and 1 last set to failure (should come out to about 4 reps).

[ProPayne7]

no, you can do both deadlifts and squats in the same week. do squats on mon and wed, deadlifts on tue and thur. and throw in some power clean. you should also consider box squats they help your legs alot. make sure you have correct form to avoid back problems and such.

[Powrlftr]

If you plateau back off on the weight for a week, in fact drop down in weight every 4th week and then increase again to avoid overtraining.

[nathanw21]

i do deadlifts on back day and squats on leg day but i am bodybuilding now. when i use to powerlift i would squat 2x a week and deadlift 2x a week just alternate days.

[phreezer]

Squat Theory and Execution


Basic Periodized Program:
Week One: Squat 50% 1rm, three sets, 10 reps.

Week Two: Squat 55% 1rm, three sets, 10 reps.

Week Three: Squat 60% 1rm, three sets, 8 reps.

Week Four: Squat 65% 1 rm, three sets, 8 reps.

Week Five: Squat 70% 1 rm, three sets, 8 reps.

Week Six: Squat 75% 1 rm, three sets, 5 reps.

Week Seven: Squat 80% 1rm, three sets, 5 reps.

Week Eight: Squat 85% 1rm, three sets, 3 reps.

Week Nine: Squat 90% 1rm, three sets, 3 reps.

Week Ten: Squat 95% 1 rm, three sets, 2 reps.

Week Eleven: Squat 100% 1rm, three sets, 1 rep.

Week Twelve: Squat 105% of previous 1 repetition maximum for one repetition.

Basic Conjugate Training Program:
Each workout is performed once a week for a three week microcycle.

Day One: Maximal Acceleration:

Box squat: 10 sets, 2 reps, 50% 1rm.

Box squat: 2 sets, 2 reps, 60% 1rm.
Arched Back Good Mornings: 3 sets, 5 reps.

Reverse Hyper Extensions: 3 sets, 8 reps.

Russian Twist: 3 sets, 10 reps.

Seated Calf Raise: 3 sets, 15 reps.


Day Two: Maximal Effort, performed 72 hours later:
Front Squat from low box: 1rm.
Glute-Ham Raise: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 10 reps.
Weighted Sit Ups: 3 sets, 8 reps.
Calf Raise: 3 sets: 10 reps.

Repeat for three weeks (total) and then switch to:
Day One:
Box Squat: 10 sets, 2 reps, 55% 1rm.
Box Squat: 2 sets, 2 reps, 65% of 1rm.
Pull Throughs: 3 sets, 12 reps.
Reverse Hyper Extensions: 3 sets, 6 reps.
Hanging Leg Raise: 4 sets, 12 reps.
Donkey Calf Raise: 3 sets, 8 reps.

Day Two:
Sumo Deadlift with plates 6” off floor (lower by 2” each week for the next two weeks): 1rm
Split Squat: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 10 reps.
Weighted Side Bend: 3 sets, 10 reps.
Calf Press: 3 sets, 10 reps.

After three weeks, again rotate exercises.

Appendix C: Partial List of Maximal Effort Exercises

Squatting Exercises:
Low Box Squat
High Box Squat
(either lift may be performed with one of the following:
Buffalo Bar
Manta Ray
Cambered Squat Bar)
Saftey Squat Bar)
Chains or bands may be added.
Low Box Front Squat (modified as above)
Good Morning Squat
Overhead Squat(may be performed off a box, with a variety of stances.
Zercher Squat

Pulling Exercises:
Conventional Deadlift
Sumo Deadlift
(either lift may be performed from a variety of pin heights in the power rack)
Deadlift from platform
Zercher Deadlift
Trap Bar Deadlift
Clean Pulls
Snatch Pulls
Snatch Grip Deadlift (may be done from various heights)

Good Mornings:
Arched Back
Round Back (Only for advanced lifters. If you are not sure, you are not advanced.)
Seated
Good mornings on floor with legs outstretched
(all may be modified as per the squat)
Good mornings can also be performed to various pin heights in the power rack.





Appendix D: Partial List of Assistance Exercises


Exercises for the lower back and hamstrings:
Good Mornings(see Appendix C)
Glute Ham Raise
High Repetition Deadlifts (done with glutes pushed to the rear, only lowered to just below knee level)
Reverse Hyper Extensions
Pull Throughs

Exercises for the hamstrings:
Manual Hamstring Curl
Leg Curls (this is the least effective of the entire list)

Exercises for the Hip Flexors:
Kneeling Squats
Ultra-Wide Sumo Deadlifts
Overhead Squats done to a low box with a sumo stance
Spread Eagle Sit Ups
Heavy Step Ups

Exercises for the Abdominals:
Weighted Sit Ups
Medicine Ball Throws on decline board
Standing Ab Pulldowns
Ab Bench
Hanging Leg Raise

Exercises for the Obliques:
Russian Twist
Weighted Side Bends
Atlas Twist
Weighted Sit Ups on decline board with twist

Exercises for the Quads:
Belt Squats
Split Squats
Front Squats

WRT to deadlifting.. I put up a sticky on meso about it... http://forum.mesomorphosis.com/showthread.php?t=684

[BigMike J]

I do both.. deads on friday and squats on either sat or sun

[6plates]

no, you can do both deadlifts and squats in the same week. do squats on mon and wed, deadlifts on tue and thur. and throw in some power clean. you should also consider box squats they help your legs alot. make sure you have correct form to avoid back problems and such.

horrible idea to train legs and back, a day after one another, reason being, your lower back is going through alot of stress and thats what leads to injury alot of the time, and also 1 excercise will suffer from the other;
your deads will suffer if you have weak legs, your squats will suffer if your lower back is still sore.

[cardiosucks]

I train with a team and we follow this weekly routine

Bench on Monday
Deadlift and back on Wed
Sqaut and legs on Sat

as stated above doing deadlift and squat close together will kill ya and your lifts will suck. Your body needs some time to rest and recover if you are a truely powerlifting or you will wind up being injured.