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View Full Version : Squat/Deadlift Rotation w/WSB



Lunar Effect
09-29-2008, 12:57 PM
How do most of you rotate your squat and deadlift exercises on WSB? My current routine has me doing squats on my ME day and then good mornings as the main supplemental, and then on DE day I have been doing deadlifts or rack pulls as my main supplemental following the 10x2 box squats. I'd be curious to see how some of you alternate these...

Lones Green
09-29-2008, 01:01 PM
depends if i'm in a training cycle for a meet or not. i like to squat heavy almost every week though.

BigTallOx
09-29-2008, 03:26 PM
My DE workout always consists of box squats ( plus various alternated assistance work ). My ME workout alternates deads, squats, concentric goodmornings. Last week I decided to try doing both heavy squats and heavy deads in the same workout. It felt great at the time, but my ME bench workout, which had to be the next day for various reasons, really suffered. I don't think I'll do that very often.

Lunar Effect
09-29-2008, 04:51 PM
BTO - so by only doing a competition squat or deadlift every 3rd week, do you still see solid strength gains each time you do them?

BigTallOx
09-29-2008, 05:40 PM
BTO - so by only doing a competition squat or deadlift every 3rd week, do you still see solid strength gains each time you do them?

Yes. I think doing max effort concentric goodmornings has helped my deadlift more than doing deads alone.

I should have been more clear though. I squat every other ME squat/dead workout. On the weeks that I don't squat I cycle deads and concentric goodmornings. So it looks like this, just for ME workouts..

Week 1: Squat
Week 2: Deads
Week 3: Squat
Week 4: Concentric GM
Week 5: Squat
Week 6: Deads
Week 7: Squat
Week 8: Concentric GM

At least that's what I've been doing lately. I'm sure I'll change that eventually.

Lones Green
09-29-2008, 06:06 PM
Yes. I think doing max effort concentric goodmornings has helped my deadlift more than doing deads alone.

I should have been more clear though. I squat every other ME squat/dead workout. On the weeks that I don't squat I cycle deads and concentric goodmornings. So it looks like this, just for ME workouts..

Week 1: Squat
Week 2: Deads
Week 3: Squat
Week 4: Concentric GM
Week 5: Squat
Week 6: Deads
Week 7: Squat
Week 8: Concentric GM

At least that's what I've been doing lately. I'm sure I'll change that eventually.

that is a good little program, remember, variations can always be done. (IE standing GM's, seated GM's, pulls with bands, different bars, etc. the possibilites are endless.)

Lunar Effect
09-30-2008, 08:47 AM
Yes. I think doing max effort concentric goodmornings has helped my deadlift more than doing deads alone.

I should have been more clear though. I squat every other ME squat/dead workout. On the weeks that I don't squat I cycle deads and concentric goodmornings. So it looks like this, just for ME workouts..

Week 1: Squat
Week 2: Deads
Week 3: Squat
Week 4: Concentric GM
Week 5: Squat
Week 6: Deads
Week 7: Squat
Week 8: Concentric GM

At least that's what I've been doing lately. I'm sure I'll change that eventually.


Wow - so you're actually only doing deads once a month basically. Impressive that your number still goes up each time. I never realized that concentric GMs had that much of an impact on the deadlift.

Do you do any assistance stuff like rack pulls or anything after the box squats on DE days?

BigTallOx
09-30-2008, 09:00 AM
Wow - so you're actually only doing deads once a month basically. Impressive that your number still goes up each time. I never realized that concentric GMs had that much of an impact on the deadlift.

I think they work all the same muscles as deads, but since it's in a slightly different way, it prevents you from adapting.



Do you do any assistance stuff like rack pulls or anything after the box squats on DE days?

Yes, sometimes.

ehubbard
09-30-2008, 09:04 AM
My DE workout always consists of box squats ( plus various alternated assistance work ). My ME workout alternates deads, squats, concentric goodmornings. Last week I decided to try doing both heavy squats and heavy deads in the same workout. It felt great at the time, but my ME bench workout, which had to be the next day for various reasons, really suffered. I don't think I'll do that very often.

What grip are you using on your me squat? Thumb Under or Over? Pinky Under or Over? For me the thumb under, pinky under grip saves my shoulders quite a bit.

BigTallOx
09-30-2008, 04:02 PM
What grip are you using on your me squat? Thumb Under or Over? Pinky Under or Over? For me the thumb under, pinky under grip saves my shoulders quite a bit.

Thumb under, pinky over. I've never thought about doing pinky under.

But I don't think my grip is what caused issues with my ME bench workout the next day. My shoulders didn't feel all that beat up or anything, I just had nothing left energy-wise even the next day ( or the day after that ).