Is it better to have deadlifts in squats in the same week on different days, deadlifting every week, or is it better do cycle deadlifts and squats on a leg day (squats for 2 weeks, deads for 1 week)? I seem to have trouble with my quad (squat and leg press) workouts causing 3 days of intense DOMS. Usually this is not a problem but I deadlift today and my quads are still fairly sore. I think it's mostly the leg press causing the DOMS. Quad day was Wednesday and today is Saturday and it's leg day. Maybe I should move quads back to Tuesday since the DOMS I get from deads only seems to last a day or two, which would give me 120 hours to recover from quads instead of 96.
Last edited by OGROK; 08-16-2008 at 11:02 AM.
I do deads on back day.
You are going to have to experiment with what works best for you. Have you been making gains on your big 3? What is your split?
I did ripptoes SS literally at least 4 times a week. I sometimes even did 5.
For those who don't know, thats squatting 5 times a week heavy and deadlifting 2-3 times a week heavy. I made some decent gains and really helped with my form (so much frequency will do that). I ate a **** load of food as well. You can do it, but you need to learn to have that much frequency.
Day 1: Chest/Biceps
Day 2: Lower Back/Hamstrings/Abs (Deadlifts and SLDLs and Good Mornings)
Day 3: Shoulders/Triceps
Day 4: Upper Back/Traps
Day 5: Quads/Calves
Day 6: Off
Day 7: Off
Maybe if I added an extra off day after Lower/Hamstring day for an 8 day rotation that might work better, giving me some extra time to recover before hitting the overlapping days.
Last edited by OGROK; 08-16-2008 at 06:26 PM.
I don't know about your sepcific situation, but my deadlift shot up when I started squatting 3x per week and deadlifting once.
I currently do a 4 day body part split, which most people say isn't good. It's working for me.
Where you're at now, a 5X5 might be the ticket.
Squatting a couple of times a week (say Mon & Fri) and deads on Wed. certainly wouldn't hurt, but it depends on how quickly you recover.
Give chalk a chance.
49 years old
It really depends on your level of adaptation. What are your stats and how long have you been training?
If you start training your lower body more frequently, I bet you'll stop getting DOMS in a couple of workouts.
Triceps( 2 exercises)
Lat work,or rows
front/side raises or one arm grapplers
Shrugs or upright rows
Close grip bench or another tricep exercise
Its basically chest/tris
You could look at my third day as bench assistance.
The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very
act. Go. - H. Rollins
I don't know how some of you guys squat that often. What the ****s, my legs fell like they've barely recovered when I go to hit them again the next week. I think if I tried deadlifting twice a week my back would grow a mouth and scream at me.
Best lifts: 615/475/660, Raw w/ Wraps
Obviously, once you start getting more advanced and closer to your potential, you're lifting heavier weights and your body takes longer to recover.
Starting Strength is such a great routine for beginners because it takes advantage of the quick recovery period available to novices. The routine is not well-suited for those that require greater stress (ie: heavier weights, more volume, etc.) to cause adaptation because their recovery period is longer than the couple of days between heavy workouts.
Last edited by Jorge Sanchez; 08-20-2008 at 08:17 AM.