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Thread: Deloading squat and DL substitutes

  1. #1
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    Deloading squat and DL substitutes

    I've been doing Madcow 5x5 for a month and the 3x a week squats is really pushing me to the limit each time so I decided to take it a little easy for one week because of some muscle pain, and mix up the exercises a little. On Monday, I did 4 sets of 5 and one set of 3 for squats, instead of flat bench yesterday, I did incline DB presses, and instead of barbell rows, I did DB rows and upright rows.

    I want to try something different rather than the 3 sets ramped up of 5 and then two working sets of 5 for back squats today. I was thinking 3 ramped sets and 2 working sets of high reps, or hct-12 style squats, or front squats. What are some other options? I'm also looking for a deadlift substitute, I don't really know what I could use other than deficit deadlifts.

  2. #2
    House Lannister
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    At 4 weeks in it should just be getting difficult...

    Stick with the program as written. no need to deload so early.


    The light day of squats is not really necessary IMO.

    Also, it doesnt hurt to take the deads a bit lighter than prescribed. The focus should be on bench/squats/rows.

  3. #3
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    Really? I feel like the second day of squats is helpful. I mean, I do them around 85% of the normal weight that I do 1x5 and I feel like it helps for recovery more than it would if I just rested that whole time. Anyway, I'd still like to know what, if anything, would be a good sub for squats and dl's for future reference, thanks.

  4. #4
    Bodybuilding Mythbuster
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    Quote Originally Posted by K Y L E View Post
    Really? I feel like the second day of squats is helpful. I mean, I do them around 85% of the normal weight that I do 1x5 and I feel like it helps for recovery more than it would if I just rested that whole time. Anyway, I'd still like to know what, if anything, would be a good sub for squats and dl's for future reference, thanks.

    Leg press for squats.

    Bent BB rows for Deads.

  5. #5
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    Quote Originally Posted by Songsangnim View Post
    Leg press for squats.

    Bent BB rows for Deads.
    Thanks brother, I already do both of those as accessories =)

  6. #6
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    Why not cut some accessory work and heal up for the main lifts.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

    Best lifts Equipped
    1050, 840, 715. Total: 2605

    Representing AtLarge Nutrition and EliteFTS

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