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Thread: Squatting and deadlifting in the same day...

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  1. #1
    Moderator Brian Hopper's Avatar
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    Squatting and deadlifting in the same day...

    For you guys who squat and pull in the same day, what do you do for accessory work? Do you have a separate accessory day on a 4 day split or do you train on a 3 day split with one lower body session?
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  2. #2
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    I like to alternate different workouts in a 4 week mini cycle

    Week one and 3

    Hard Squat
    Hard DL
    Block pull

    Week 2

    Hard squat
    No pulls
    Step ups
    Ham assistance lift
    Quad asisstance lift
    Glute assistance

    Week 4

    Deload squat
    No pulls
    Step ups
    Ham assistance lift
    Quad asisstance lift
    Glute assistance

    I found if I try to all my heavy stuff and all my assistance work in one day I skimp or dont get in what I need. By purposefully splitting the two up I get in better work.
    Last edited by ScottYard; 03-16-2013 at 11:23 AM.
    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

  3. #3
    Moderator Brian Hopper's Avatar
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    So your deadlifting from the floor and doing block pulls every other week? Let me ask you something, when you were doing 5/3/1 how did you do it?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  4. #4
    Senior Member
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    My cycles have allot of 531 in them. Just not to a T and not very close to it either at times. I essentially use Week one as maybe like a 333 week and then week three is similar to a 531 week. This goes for the first mini cycle but then I add weight and things go more lienar progression mode. I usually pick a number on the block in the beginning of the cycle and start light and end heavy at the end of the cycle. I may block pull like 5 times in a meet cycle. I think this meet cycle I started at 650 and ended at 710 adding 10-15 each time.

    If you want I can send you a word tamplate of how I do things.
    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

  5. #5
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by ScottYard View Post
    If you want I can send you a word tamplate of how I do things.
    I sent you a PM!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  6. #6
    Senior Member
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    i did it for a long time with a lot success : squats 531 , deads 531 , good mornings 3 x 10-12 , abs , done .

    the squats did not take much power from the deadlift , i went direct to the 3 worksets without warm ups . the recovery was very good ! if i was training for a deadlift-only-meet i changed the workout a bit : squats 531 (no extra reps !!) , deadlifts all out or with 351 + singles , deadlift assistance (deficitpulls or something like this ) , legpress 3 x 10-15 , abs .

  7. #7
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by xolix View Post
    i did it for a long time with a lot success : squats 531 , deads 531 , good mornings 3 x 10-12 , abs , done .

    the squats did not take much power from the deadlift , i went direct to the 3 worksets without warm ups . the recovery was very good ! if i was training for a deadlift-only-meet i changed the workout a bit : squats 531 (no extra reps !!) , deadlifts all out or with 351 + singles , deadlift assistance (deficitpulls or something like this ) , legpress 3 x 10-15 , abs .
    That's what I started now, squats-pulls-GM's-abs-done! You don't do anything else? No hamstring work, KB swings, pull throughs or any other lower body work?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #8
    Senior Member
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    Quote Originally Posted by Brian Hopper View Post
    That's what I started now, squats-pulls-GM's-abs-done! You don't do anything else? No hamstring work, KB swings, pull throughs or any other lower body work?
    thats right , when i go all out on squats and deadlift , sometimes i did abs and was totally done ! good mornings = hamstrings . the mainmovements hit all the muscles you need for squat and deads.

  9. #9
    illinois fattest lifter theBarzeen's Avatar
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    I've been on a 3 day training cycle for the last few years and it's been great for me.

    Sat- squat and pull..... 3 week waves of light reps, med, and heavy.
    Sun - accessory work, rack pulls, light deficit work, raw squats for reps, GHR, box jumps
    Mon - Bench and upper body accessories.


    Abs get hit on Sunday and then at home on Wed.
    Meet PR's: 1008-750-750 - 2464

    Gym PR's... don't count ... time to do another meet!

  10. #10
    Senior Member Jonathan E's Avatar
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    Quote Originally Posted by theBarzeen View Post
    I've been on a 3 day training cycle for the last few years and it's been great for me.

    Sat- squat and pull..... 3 week waves of light reps, med, and heavy.
    Sun - accessory work, rack pulls, light deficit work, raw squats for reps, GHR, box jumps
    Mon - Bench and upper body accessories.


    Abs get hit on Sunday and then at home on Wed.
    I've never seen a template set up like this. How do you feel during the week? On Sunday, are you burned out from Squats and Deads?
    Bench: 350
    Squat: 475
    Dead: 500

    "All people dream but not equally. Those who dream by night in the recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous ones, for they may act their dream with open eyes to make it possible."

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