View Full Version : Squat and Deadlift on same day

01-04-2012, 09:46 AM
What is everyone's opinion on squatting and deadlifting on same day? For the last month I have been rotating heavy/light days on each as such:

Week 1: Heavy Deadlift/light squats
Week 2: Heavy Squats/light deadlifts

In the past I didn't do squats at all and have been able to get near 800 pound deadlift in competition push/pull. In the one month that I have been squatting I am advancing quickly, having squatted 500 for 10 last night raw without too much problem. My objective, however, is to do the squats in order to build my legs to aid my deadlift. I may or may not do a full meet in the spring if I can build a respectable squat in this time. But I want experienced lifters opinions on the training regime above. I am contemplating continuing this or rotating the lifts from week to week and just lifting heavy every session for each. Thanks for any replies.

April Mathis
01-04-2012, 11:39 AM
This is the best way of training for me. I have made the best progress, especially on squatting this way.

01-04-2012, 12:08 PM
I always do both on the same day. I Like the old practice how you play quote and I've never been to a full meet where you didnt squat first before you deadlifted lol.

01-04-2012, 12:27 PM
I do both on the same day as well alternating lighter and heavier.

01-04-2012, 04:35 PM
I do both on the same day... usually.

On a 2-week rotation I ended up too beat up and the numbers started to go down so I went to a 3-week rotation. So, sometimes I will go light on both squat and pulls just to flush out or do some reps.

Closer to a meet I will stop a lot of my overload work and start cycling both lifts heavy on the same day to get a feel for it and build some endurance. In the past I have also done some benching ( so, all 3 on the same day) just to build that endurance up.

Definitely a good idea to do both.

Brian Hopper
01-04-2012, 05:28 PM
I'm sort of in the same boat as jmccown. I've been throwing around the ideas of doing both in one session or splitting it up. I started back this week and so far i'm squatting and pulling on seperate days. But i'm still thinking about going back to doing both in one session.

So i'm glad he posted this, because I also would like to hear some thoughts on this.

01-05-2012, 09:22 AM
I have been thinking about training like this

Some of you more expereinced guys....What would a training cycle look like for you with this program? Thanks

01-05-2012, 09:54 AM
I find it's too hard to recuperate from pulling and squatting in the same day. But then again, I'm a bench only queen so what do I know.

01-05-2012, 10:04 AM
When I'm healthy I squat and pull in the same day.

Week 1 - Squat heavy/Pull reps
Week 2 - Squat reps/Pull heavy
Week 3 - Squat heavy/Pull reps
Week 4 - Deload
Week 5 - Squat reps/Pull heavy

I would always squat first, though. Mpre things can go wrong if you miss a squat or if your back is fried and you lean too far forward because of fatigue. Other than that, I'd hammer both on the same day. If you have a 2nd squat/pull day, you can do all of your assistance work on that day.

I like to gear up for 2 heavy workouts a week (squat and bench) rather than having to get up every time I train. Sometimes its nice to just show up and go through the motions. Being focused all the time is impossible and it will make lifting suck.

And don't listen to Dizenzo. He's a baby. Heaven forbid he has to do 2 things in one day. He won't even drive to the gym if he has to lift. :moon:

01-05-2012, 10:07 AM
Always have a rhyme and reason for doing something. Know your limits, GPP level, and weaknesses because it may not be necessary. If you're a talented, leverage-based puller with a solid GPP base, you should have no problem pulling a 3rd DL in a meet so it's not exactly necessary to train the pull after the squat all the time. If you're a T-Rex with an extreme arch in the bench and low bar squat, you'll need to ensure you can pull heavy weights 3-6 hours into a meet before your back is so cramped you want to just lie on the floor for the rest of the meet.

One way to attack is a DE/ME split. DE squats/pulls one day and then ME squat\RE pull variation or RE squat\ME Pull-ME GM for the other.

Another is to cluster the volume. High intensity, low volume for one, high volume, low intensity for the other twice a week.

01-05-2012, 10:20 AM
I agree it takes longer to recover by doing them same day, I have been sore as much as 4 days later in back and legs. It is more brutal to me if I squat first and deadlift second.

01-05-2012, 05:29 PM
Week 1: Heavy squat / light deadlift variation
Week 2: Heavy deadlift / light squat variation

Great thread!

Mr Shadow
01-06-2012, 05:19 AM
Week 1: Heavy squat / light deadlift variation
Week 2: Heavy deadlift / light squat variation

Great thread!

+1... I think the way you're doing things now is perfect, and I personally wouldn't change a thing.

01-06-2012, 05:39 AM
I totally screwed up my post. I meant to say it takes me longer to recuperate if I do them on separate days. I liked the idea of the those exercises being on different days. Just felt like I got more work in. However, in speaking to Tate, it's not in the best interest of my bench. So I am coming from a bench only perspective. Long story short, I squat and dl on the same day. Even though I'm going so light right now I could probably squat and dl before my bench training.

01-06-2012, 06:14 AM
I always did squats before deadlifts to avoid having my lower back compromise its stability. I did 55 squats, followed by 35 front squats and 55 deadlifts before, followed by some lat& trap work before I was injured and it worked well for me (of course, I was still making beginner gains back then.)