View Full Version : westside-squat/deadlift question .

12-20-2011, 04:57 AM
hi, i have only one day for sq/dl , so i would do a me day for both lifts . DE or RE only at my deloadweek (4.week) .

how can i set it up with focus on raw lifting ? i have read an older articel from matt rhodes where he uses 5 , 3 or 1 rm for squating an then a deadliftvariation for 1-5 rm .

i could also do squatmovements like chainsquat, bandsquats, squat with different stance as ME and as a second exercise for deadlift i would so chaindeadlift,boxdeadlift,rackpulls and deads off floor for 1 or 3 rm.

any other ideas ?

12-28-2011, 10:07 AM
There are a few ways you can do it. You need to be creative and think outside the box.

The way I used to train was like this.

Week 1
-ME Squat to a 1rm or so
-Deadlift/Variation to a 3-5rm
-Assistance Work

Week 2
-DE Squat (Or reps squat 3-5)
-ME Deadlift or Variation to a 1rm
-Assistance Work

Figure out what works best and what gets all areas covered. It may take 2 workouts to get this done.

12-28-2011, 10:08 AM
I do

Week 1
ME Squat

week 2
ME Deadlift


12-28-2011, 03:53 PM
My setup is almost exactly what Rhodehouse suggested. Works well for me.

12-30-2011, 12:16 AM
For squats do you ever vary it up between regular squats and box squats?

12-30-2011, 08:25 AM
If your asking me, I rarely use a box for max effort.

12-30-2011, 10:39 AM
I'm not a fan of the box squat, either.

12-31-2011, 09:04 AM
i test some ideas right now , did 2 workouts : last week - me sq/dl : ipf-deep-boxsquat with normal (not sumo) stance , worked up to 230 kg x 1 , then chaindeadlift 8 chains , worked up to 220 kg(without chains) x 1 without belt , some legpresses , some goodmornings , some abs , done , was a awesome workout for me .
yesterday : chainsquats with 6 chains , worked up to 210kg x 1 , deficit deadlift to 240 kg x 1 without belt , legpresses , good mornings , abs.

i know its hard to try on both exercises a rm , but i lift without missing a weight and have a lot of fun doing different sq/dl exercises every week . i deload on week 4 and set up the me work like this :

week 1 : deep boxsquat/chaindeadlift, week 2 : squat/deadlift , week 3 chainsquat/deficitdeadlift

its because i train 3 days a week , me bench , me sq/dl , de bench ....