PDA

View Full Version : Squat/Deadlift Split



alex11012
09-09-2008, 09:20 AM
Now that I doing heavyish deadlifts (350 lb 1RM) & squats (300+ thigh parralel x2). Do I need to start splitting my squats & deadlift so I am only training each one heavy once per week.

e.g. I lift heavy on squats in week one & do light deadlifts & viceversa?

Do my back, thighs & quads needs to rested longer than other muscles?

Lones Green
09-09-2008, 10:13 AM
thats what i do. i do max effort squats and do speed pulls after that, and occasionally i will deadlift heavy that day.

for most lifters, squatting heavy and deadlifting heavy in the same week is too much

Lunar Effect
09-09-2008, 11:19 AM
I do heavy squats on Monday and heavy deads on Friday. I deadlift 405 (for reps) right now and it hasn't been an issue with me yet. I do pretty much a "brass tacks" routine:

MONDAY
Squats
Abs

WEDNESDAY
Bench Press
Overhead Press
Weighted Dips

FRIDAY
Deadlifts
Barbell Rows
Chin-Ups

1thess523
09-10-2008, 10:36 AM
First day on the site, First post...

If you periodize your training, you can do both every week. Here's my current split:

Week 1:
Squat - Monday, Friday
Deads - Wednesday

Week 2:
Squat - Wednesday
Deads - Monday, Friday

Fridays are always Light days. (65%-75% 5RM)
Mondays are always Medium days. (75%-85% 5RM)
Wednesdays are always Heavy days. (85%+ 5RM)

So, if you have a 275lbs 5RM Squat, then it looks like this:
Fridays - ~195lbs
Mondays - ~220lbs
Wednesdays - ~250lbs

With a 5RM Deadlift of 300lbs, it'd go like this:
Fridays - ~210lbs
Mondays - ~240lbs
Wednesdays - ~270lbs

Other information:
Squat training consists of 5x5. The first 2 are warmups at about 50% of 5RM.
Dead training consists of 10 sets of 5, with poundage increasing in 10lbs increments with each set to get to my desired poundage on the last set.

On light day (Friday) in the above example, you'd start with 120lbs and add 10lbs for each subsequent set - ending with 210lbs. On heavy day, you'd start with 180lbs and end 10 sets later with 270lbs.

Periodization works for other exercises as well. I bench every Mon, Wed and Fri using the same type of scheme. Mon=Heavy, Wed=Light, Fri=Medium.

Hope you find this helpful!

I Thess 5:23

BigTallOx
09-10-2008, 11:04 AM
Now that I doing heavyish deadlifts (350 lb 1RM) & squats (300+ thigh parralel x2). Do I need to start splitting my squats & deadlift so I am only training each one heavy once per week.

That's what I do. In my max effort squat/deads day, one week I'll do deads the next week I do squats. On my dynamic effort day, I'll do the other or sometimes both.



Do my back, thighs & quads needs to rested longer than other muscles?

I think only you can answer that. Everybody recovers differently.

alex11012
09-11-2008, 10:23 AM
OK, all thanks for the advice.

Ben Moore
09-11-2008, 10:38 AM
We squat and deadlift in the same day, but it's usually heavy on one and lighter on the other and then switch the next week.

AJ Roberts
09-11-2008, 12:43 PM
For my max effort i rotate between a squat, deadlift, and goodmorning every week and so far that seems to be the best split i have found.