Results 1 to 16 of 16

Thread: No squat work out (Deadlifts instead), is this good?

  1. #1
    MakaveliThadon
    Join Date
    Sep 2001
    Posts
    174

    No squat work out (Deadlifts instead), is this good?

    Well, I don't have a squat rack..and I don't have time to go to the gym so I really can't squat.

    How's this workout? Chicken gave it to me a while back, and I just replaced squats with DL's.

    Monday-
    Deadlifts
    Power Clean
    Crunches
    Russian Twists

    Tuesday-
    Bench Press Or would Incline be better?
    BB Row
    Tricep Extension
    Shoulder Press
    EZ Curls

    Thursday- Same as Mon. except:
    Abs: sidebends

    Friday- Same as Tues. except:
    Overhead Press
    Weighted Chins
    Weighted Dips

    Thanks

  2. #2
    Senior Member
    Join Date
    Mar 2001
    Posts
    0
    You can do a wide variety of squats without a squat bar,
    e.g
    Zerchers, Sumo squats where 's you put the bar between your legs as if youre riding a broomstick,barbell hack squats (holding the bar from behind) etc etc....................

  3. #3
    . Delphi's Avatar
    Join Date
    Aug 2001
    Location
    Texas
    Posts
    5,020
    I lift at home and don't have access to a good spotter or a power rack. I just bought a trap bar so I'm doing trap bar deadlifts instead of squats. I will do a set or two of leg extensions later in the routine if I have the energy. If you feel that your quads are getting a sufficient workout from BLDLS then IMO you're not losing much by not doing squats.

    As far as the posterior chain goes, trap bar deadlifts work my posterior chain pretty good. I have considered doing SLDLs or reverse hypers but I have frequent lower back discomfort and I'm not so sure that adding them will do much if anything for me.
    Last edited by Delphi; 02-16-2002 at 11:16 AM.

  4. #4
    Senior of Kinesiology
    Join Date
    Oct 2001
    Location
    Penn State
    Posts
    1,900
    How heavy are your deadlifts? If you do them very heavy then twice a weak is 2 much. If you do them moderately then twice may be ok, depending on soreness. You can do squats without a bar by the way. Just not as heavy.
    Meet PR: 290lb bench press, 505lb dead lift @ 190lbs

    Current Training: Yoga and Weightlifting

    5'11'', Male, 175lbs, age 22

  5. #5
    Senior Member
    Join Date
    Feb 2002
    Location
    Vancouver and Bogota
    Posts
    131
    You could do overhead squats, I dont think you'd really need a spotter, you can drop it easy from overhead.

    You can also do those squats that olympic lifters, holding the bar at your chest (like after a clean), then squat from there.

  6. #6
    MakaveliThadon
    Join Date
    Sep 2001
    Posts
    174
    I've never Deadlifted before, my squat is 320 (Max). How much do you think I can DL?

    I haven't been doing much for my legs lately, I use to do overheads but I dont like them.

    Olympic lifters, do they do front squats? Those don't work the same groups of muscles.

    I think it's either FULL SQUAT (Can't really do with all the weight I would want to do it with unless I have spotters or a rack), or Deadlifts (No rack, no spotters)...

    Looks like deadlifts win.

    How's the rest of that look?

  7. #7
    Wannabebig Member
    Join Date
    Feb 2002
    Posts
    53
    Hmm.. if you REALLY can't squat for some reason, buy a "trap bar" and do trap bar dead lifts. Ironmind or PDA should have some nice ones

  8. #8
    . Delphi's Avatar
    Join Date
    Aug 2001
    Location
    Texas
    Posts
    5,020
    I found one much cheaper than IronMind. PM me if you're interested.

  9. #9
    MakaveliThadon
    Join Date
    Sep 2001
    Posts
    174
    So that routine with deadlifts looks good?

  10. #10
    MakaveliThadon
    Join Date
    Sep 2001
    Posts
    174
    Those trap bars are expensive, you really think I need one?

  11. #11
    MakaveliThadon
    Join Date
    Sep 2001
    Posts
    174
    Someone told me that, that routine isn't good because it mixes body parts. He suggested:

    Monday
    Bench press
    Incline Bench Press
    Weighted dips
    Overhead press super setted with side raises (you can use plates if you don't have DBs)
    French press for tris
    Triceps extension

    Tuesday
    weighted pull ups
    weighted chins
    Bent over barbell row
    Curls

    Friday
    Deadlifts
    Lunges
    Straight leg dead lift (for hamstrings).


    I don't know anything about BB'n so I'm not for sure on anything.

    If someone can help me come up with a routine that would:
    -Take less than an hour each day
    -use only a bar, weights, and a bench-that's the only equipent I have
    -Help me develop a huge chest, shoulders, arms, legs, etc-like a sprinter.

    Thanks

  12. #12
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    Thadon, look at all the other routines people have posted for you, there must be at least 10 of them in your older questions. Pick one and stick to it
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  13. #13
    Player Hater PowerManDL's Avatar
    Join Date
    Feb 2001
    Location
    Ft. Lauderdale, FL
    Posts
    7,850
    Originally posted by Thadon
    Someone told me that, that routine isn't good because it mixes body parts. He suggested:

    The reason I suggested that routine in the first place is because I *thought* you were training for sprinting.

    Bodybuilding and athletic training rarely mix well.

    I don't know anything about BB'n so I'm not for sure on anything.

    If someone can help me come up with a routine that would:
    -Take less than an hour each day
    -use only a bar, weights, and a bench-that's the only equipent I have
    -Help me develop a huge chest, shoulders, arms, legs, etc-like a sprinter.


    Like I said, BBing and sprinting aren't going to complement each other very well. If you want to be a sprinter and develop some nice musculature, do the routine above.

    If you just want pure size, do another.

    Its that simple.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  14. #14
    MakaveliThadon
    Join Date
    Sep 2001
    Posts
    174
    I'm not training for sprints anymore, I just want the sprinter-look.

    Just looking for pure size...

  15. #15
    Senior Member hemants's Avatar
    Join Date
    Feb 2001
    Posts
    1,569
    My problem with squats and deadlifts is that my lower back seems to be the limiting factor and I don't want to put my leg development on hold.

    What free weights only exercise do you think one could do to isolate the quads more? (I don't have access to a leg extension machine).
    If the only thing you are holding is a hammer, everything looks like a nail.

  16. #16
    Senior Member
    Join Date
    Oct 2001
    Location
    Monmouth County, NJ USA
    Posts
    3
    Do the power cleans before the deadlifts. Power cleans, because they are explosive, require more control and coordination than deadlifts. If you exhaust yourself on deadlifts, your cleans will suffer; you can even wind up getting hurt. Even better is to not do them in the same session. I alternate them week to week.
    The weights won't lift themselves.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •