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...
depends if i'm in a training cycle for a meet or not. i like to squat heavy almost every week though.
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.
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?
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?
Last edited by Lunar Effect; 09-30-2008 at 08:47 AM.
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 ).