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Thread: Squat/Deadlift Split

  1. #1
    Wannabebig Member
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    Squat/Deadlift Split

    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?

  2. #2
    GFH Lones Green's Avatar
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    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
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  3. #3
    All Natural Power Lunar Effect's Avatar
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    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

  4. #4
    Wannabebig New Member
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    My Squat/Dead split

    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
    Last edited by 1thess523; 09-10-2008 at 10:37 AM.

  5. #5
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    Quote Originally Posted by alex11012 View Post
    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.

  6. #6
    Wannabebig Member
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    OK, all thanks for the advice.

  7. #7
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    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.

  8. #8
    Pro Powerlifter AJ Roberts's Avatar
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    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.
    AtLargeNutrition - Support the company that supports WannaBeBig!

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