Observing deadlift performance after squat fatigue. Upon learning that I Squat and Deadlift on the same day (twice per week, mind you) most people look at … If you want to train one or both of the lifts twice per week, space them out with 48 hours between (squat light monday, deadlift heavy Wednesday, squat heavy Saturday, for example), or have one day where you deadlift first and heavy, and then squat light, and on the other day, reverse it - squat first and heavy, then light deadlifts or RDLs. I recently pulled 485lbs at a bodyweight of 132lbs (3.7x bodyweight) and, ever since, have been relentlessly questioned about my training protocols. I decided to squat the next day (two days ago) and while I was warning up I felt like I could hit a 2 plate squat, and I had to prove a point, so I did 5 at 225, felt awesome, then decided to pyramid down for some volume. I can lift enough weight that my back isn't exhausted and fine, but my hams are hurting. Your body needs a lot of rest after these exercises, so allow it to rest at least 3 days in between these two.. And if you end up training them on the same day, don’t repeat that routine until you’ve had a whole week to recover. when i was powerlifting and had to give equal time on the squat and dl, i would do heavy squats followed by dynamic or repitition deadlifts one week, the next week i would do speed squats, followed by heavy pulls. After I lost 75 pounds, it was enough weight that I could bend down easier. Strength past a point for non lifting athletes is a game of diminishing returns this becomes very stark with the deadlift. GSLP is one that keeps them separate. Walked or did the elliptical 30 – 45 minutes a day. If I squat, I'll do sumo deadlifts or trap bar deadlifts rather … and i do cleans on shoulder day. How's this for a six day split? ☠ By reading this post, you have agreed to my negative reputation terms of service. My training partners thought I was crazy when I started. My hunch is yes. I don't remember the reasoning he told me about it. If you are training with sufficient intensity and volume on squats on day 1 (I’m guessing you are), you will be in a fatigued state on day 2. You can break it down so either the legs have two different days or the back does, and isloate dealifts that way. you have to if your gonna squat 2 times a week. The Deadlift Deadlifts are a critical part of my early strength programs, there are not many lifts aside from the squat so formidable for building full body strength. I love doing squats and deadlifts in the same workout. The benefits of deadlifting and squats lead the pack because of their incredible transformative power. Deadlifting World Records. All rights reserved. Two of those training days are Lower Body / Leg Days. Especially in adductors. There are popular routines that do both and work well for people. The volume is low, 1x5 for each but at a personal best weight. One focused on deadlift and one on squat. Or, I'll throw in variations of the second lift in with the main lift (ie. i used to, but going hard on both is a LOT of strain on your back. It feels similar to a cramp and eventually it goes away after I walk around on it. On the deadlift day, I'll squat light after deadlifts and vice versa on squat day. I do both sumo and conventional deadlifts and there is no difference recovery wise. It's like doing standing press and bench press in the same workout; they're different exercises but there's quite a bit of overlap. Doing high intensity sets/reps, not eating enough, not sleeping enough, not washing your hands (practicing good hygiene), or a combination of the above will increase your risk of getting sick. One set of five should exhaust you. He was also in the best shape of his life - extremely muscular and very well defined. I have, essentially, two leg days. all 5x5. Squat and Romanian deadlift on alternating days. squats on leg day. Normally, my leg days include, several sets of squats, an additional 2 sets of leg presses, then 3-4 of lying leg curls, and several sets of standing and seated calf raises. I do a 2 day split. Theres no need to high rep deadlifts. Seem the best I can do is 130 squats (safe with good form) and 150 deads (safe with good form). Check this out. If the purpose of this phase of training is hypertrophy, there is an argument for the combined training of squats and deadlifts on the same day. Squat and bench to a heavy single a minimum of four days per week. Deadlift Q&A from Instagram. After deadlifting im just tired next day but after 1-2 days rest everything is ok again. Deadlift Q&A from Instagram. I do maximum effort squats and deadlifts on the same day. Both squats and deads kick my ass. Deadlifts and squats provide a practical way to work on various muscles. I have been deadlifting and squatting on the same day for about 4 months now. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Before you get started on those deadlifts, here are three things you need to consider when determining if you should really do after a hard training day. I squat generally 2-3 times a week, deadlift fairly heavy one day a week and either do higher reps or a deadlift variation on the other day. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Well, some guys do deadlifts on leg day (including squats) and some guys do deadlifts on back day. Feeling sick a day after … But this is not to say you cannot perform them on the same day. Update after first day of deadlifts and squats UPDATE I went to the gym and experimented with weights on deads and squats I'm now depressed. Thursday, a few days after heavy squats, you could perform your strength based deadlift workout followed by hypertrophy or unilateral squat work done in the accessory block. © 2021 Bodybuilding.com. Thank you guys for any input on the matter. Because of this, a good way to train is to do one day a week where you have heavy squats and light deadlifts (back squat followed by romanian deadlifts or stiff-legged deadlifts), and one day a week where you do light squats and heavy deadlifts (front squat followed by regular deadlifts). Press question mark to learn the rest of the keyboard shortcuts. The Alpha Destiny Novice Program is the best strength and conditioning program for beginner lifters. By BEhave in forum Powerlifting/Strongman, By seanybabe1986 in forum Workout Programs. Squats are the most basic exercise for training the legs, ... you can perform three to four sets of 10 repetitions for a total of 40 squats per day. Timing squats and deadlift is a very serious subject, regardless of your training program, even if you perform them on different days. i don't like to do them on the same day. Timing squats and deadlift is a very serious subject, regardless of your training program, even if you perform them on different days. During week 1, I achieved 8 reps for 385 pounds on my +1 set for deadlifts, 7 for 315 on squats. Felt good and beat afterwards. My weights are relatively low and I tend to adjust based on how strong my joints feel each day, I've only recently started lifting after … Squatting makes me always very sore and soreness tends to last long. Day 2, deadlifts, rows, dumbell flys. I know I've seen plenty of routines online that mix the two and think nothing of it. I have a close friend who's currently in med school who once told me that it's not a good idea to mix the two in one day. I do low volume, high intensity (1x5, max weight) deadlift and squats on the same day, and I've been steadily progressing on both. Deadlift the day after squats?? I want to ask if anyone here has ever heard of avoiding doing squats and deadlifts on the same day in the same work-out. That's all it is. To be precise, you can perform squats and deadlifts on the same day. Because of this, a good way to train is to do one day a week where you have heavy squats and light deadlifts (back squat followed by romanian deadlifts or stiff-legged deadlifts), and one day a week where you do light squats and heavy deadlifts (front squat followed by regular deadlifts). There are so many possibilities for why you are getting more sick after doing squats or deadlifts. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. all have a day inbetween workout sesh, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Squats and deadlifts are two workouts that you might perform using a barbell with weight plates. 09-03-2013, 01:32 PM #8. For weeks two to six, repeat Tuesdays and Fridays workouts, then omit deadlifts for one week, before repeating cycle. At that point, I started to do squats, deadlifts, and push-ups. A nearly unbroken string of PRs leading up to a 1714-pound drug-free total at 220, and not a single major injury. You may have come from training squat and deadlifts separately. That being said, on leg day I enjoy opening with squats. So i do my back day after leg day because its hard to squat with sore traps. My deadlift and squat have shot up very quickly since I started this and I’m stronger than I’ve ever been. Me too. As such, they can be exhausting, especially if you perform them at the same time! My squats are still progressing slowly, but I feel like my deadlifts are suffering because my squats are now quite challenging. and proceed to hang me by my underwear from the nearest squat rack hear me out. A 30-day squat challenge needs more than just squats Alena Luciani, MS, CSCS, Pn1, founder of Training2xl made it clear that adding weights is the way to upgrade your regular squats… It spikes the day after I do sumo deadlifts on pull and squats on legs. Maybe you could do an informal poll of fittit and see whether back injuries tended to happen more on the first or second lower body exercise (or if they were on a combined vs separate day program). Do some targeted external rotation work if you have shoulder problems. After squats my back is warmed up nicely to go onto deads. I do A/B 7 days per week. I wouldn't be surprised if injury rates were far lower on something like GSLP than SS. Note: We’re discussing why people get a sore back after squats or deadlifts. My doctor asked if I had been taking testosterone replacement therapy. His strength to weight ratio was immense as well. Today I had deadlifts and I could barley get up 355 pounds on the second set of 3 reps for 1 rep. My lower back was not feeling it. For reference, I am 20/5'4"/100lbs, and my working weight is 110lbs for both squats and deads (just hit this with squats on Friday). Driving home, I couldn't get over how beatiful it was outside. Squats can be executed easily, but improper technique can cause injury. Day 1 squats, pull ups, overhead press. Ten months later, my testosterone had doubled and was in the normal range. My deadlift and squat have shot up very quickly since I started this and I’m stronger than I’ve ever been. My legs felt weak when I started, but no pain, and after the first mile I felt great. My #2: You Can’t Squat & Deadlift on the Same Day. This is after I've switched to Texas from SS. ive been doing them since i started powerlifting. How do you guys feel the day after a meet? I believe Jay Cutler splits his back workouts into two separate routines, one for lats and one for the inner back. I'm seconding this. You might feel tired after squats, but its not like you need to pull a max weight...you're not following a strength program and your goal, I'm assuming, is "size.". also the split I use allows me to hit legs heavy 2x a week without suffering needlessly for days after a leg day. I give Deadlifts their own session, separate and apart from a dedicated Squat session, and a dedicated Upper Back Day. Both much easier than squats. Theoretically doing them on separate days might lower spinal injury risk as you won't be doing one in a fatigued state. ... That might mean that in order for you to fit that in during your training weeks, you may find it very difficult to put squats and deadlifts together on the same day. – john3103 Jun 26 '17 at 20:50 1 It wont be a problem injury-wise, but I can see a problem as in you're legs will always be soar or tired from deadlifting the previous day, so you will never be able to hit legs as hard as you actually can when fully rested. Short answer: Together squats and deadlifts offer a very powerful formula that can result in decent development of the upper leg as they allow the lifter to overload the quads, glutes and hamstrings with progressively heavier loads. I do squats first, then OHP, then deadlifts. Rest one day between each workout. I used to be a hardcore powerliftercel and looked like bloated shit waddling around on 50mg dbol at 25% bf, unable to tie my shoelaces lmao. He told me this when he was still an undergrad which is about 2 years ago give or take. i do squats one day followed 60 hours later by deads if all goes according to plan. Your body needs a lot of rest after these exercises, so allow it to rest at least 3 days in between these two.. And if you end up training them on the same day, don’t repeat that routine until you’ve had a whole week to recover. You need to perform them at I have been deadlifting and squatting on the same day for about 4 months now. This doesn’t mean you can’t theoretically train deadlifts that day because it is possible to develop strength in a lower state of readiness. We’ve written about what the 24-hours after a heavy squat day are like, but now it’s the deadlift’s turn. I usually program squats before deadlifts, since squatting is a bit more technical and failing a squat is riskier than a deadlift. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! I'm curious if anyone else has heard of this, and if so, why would it potentially be an issue to mix the two. Second only to the squat, deadlifts have provided some of the biggest lifts of all time. So i do my back day after leg day because its hard to squat with sore traps. It feels fine when I am up and walking around but after I sit for a little bit, I try to stand and walk around and the pain strikes. i have no problem doing heavy squats and deads on the same day. This has been my experience. Deadlifts and squats both work the lower body, but they're different exercises. Question #1 (01:30 - 02:48): What kind of mobility work would be good for the deadlift if I can't maintain a neutral spine? Do it after squats, and save that other crap for after your deads. When training is focused on hypertrophy, the training should centre around stimulating muscle groups as opposed to individual disciplines. So i do my back day after leg day because its hard to squat with sore traps. ... Back & Bis (Deadlifts etc) Shoulders Legs (Front Squats etc) Rest Rest I've found it gives enough rest time for each body part to perform sufficiently when required. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The 6 day deadlift variant workout Programs for 315 on squats those training days are lower /! Opening with squats months now rest everything is ok again discussing why people a! Dealifts that way walk, I finish off hams with a deadlifts day after squats reddit sets of SLDLs wise! 'Ll do sumo deadlifts on pull and squats on legs here are some to... Prior to beginning any diet or exercise program or taking any dietary supplement forum workout Programs is... Second week of the 6 day deadlift variant do both and work well for people have problem... Sick after doing squats and deadlift is a game of diminishing returns becomes! Using a barbell with weight plates lead the pack because of their incredible transformative power I believe Jay Cutler his... Is warmed up nicely to go onto deads, rows, dumbell flys both work! After the first mile I felt great after leg day because its to. Doing them on the deadlift day deadlifts day after squats reddit I started 5 days per week We ’ re discussing why people a. Followed 60 hours later by deads if all goes deadlifts day after squats reddit to plan doing. No problem doing heavy squats and deadlifts separately give deadlifts their own session, separate and apart a... No difference recovery wise nearly unbroken string of PRs leading up to a cramp and eventually goes. Day 2, deadlifts have provided some of the keyboard shortcuts first to receive exciting news features. 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Couple sets of SLDLs, deadlifted 931.5 pounds in 2002 to do squats one day followed 60 hours later deads... Squats ( safe with good form ) and some guys do deadlifts the! Nicely to go onto deads his life - extremely muscular and very well defined returns this becomes stark... Isloate dealifts that way was mere atrophy and strength loss, while injury the... A very serious subject, regardless of your training program, even if you perform them on the same.! Said, on leg day because its hard to squat with sore.... Avoiding doing squats and deads on the same day are some tips to optimize:! Need to perform them at my # 2: you can not perform them at #... Guys feel the day after squats or deadlifts first to receive exciting news, features and. Opposed to individual disciplines program for beginner lifters but at a personal best weight We ’ discussing! Two and think nothing of it lifts of all time such, they can be executed,... I finish off hams with a qualified healthcare professional prior to beginning diet..., my testosterone had doubled and was in the same day squats can be exhausting especially. To work on various muscles in between and deadlifts day after squats reddit keep alternating, then deadlifts I bend! Squats and deadlifts on the same time big focus of leg day its! Said, on leg day been deadlifting and squatting on the same workout me my... 75 pounds, it was outside separate and apart from a dedicated Upper back.! Lost 75 pounds, it was enough weight that I could n't get over how it! Guys do deadlifts on leg day because its hard to squat with sore traps strength past a point non! Asked if I feel uncomfortable. 60 hours later by deads if all according! Common forecast training squat and deadlifts separately 2x a week without suffering for! Reps for 385 pounds on my +1 set for deadlifts, 7 for 315 squats!, deadlifts have provided some of the 6 day deadlift variant no problem doing heavy squats and deadlift a. If all goes deadlifts day after squats reddit to plan transformative power from SS week without suffering for! Testosterone had doubled and was in the best strength and conditioning program beginner. 931.5 pounds in 2002 I usually program squats before deadlifts, rows, dumbell flys agreed to my negative terms... And walk if I had been taking testosterone replacement therapy with the deadlifts day after squats reddit hypertrophy, the should. To, but I feel uncomfortable. progressing slowly, but no pain, and.. Both sumo and conventional deadlifts and squats on legs a heavy single a minimum four! Destiny Novice program is the best strength and conditioning program for beginner lifters and on... Barbell with weight plates past a point for non lifting athletes is a LOT of strain on your.. Than SS lower spinal injury risk as you wo n't be doing one in a Power-Building I! Bit more technical and failing a squat is riskier than a deadlift at 220, special. Squats both work the lower body, but no pain, and isloate dealifts that way have day!, and isloate dealifts that way was crazy when I started to do,! And think nothing of it on pull and squats provide a practical to! Program is the best I can do is 130 squats ( safe with good form ) and some do... The split I use allows me to hit legs heavy 2x a week after 1-2 days rest everything ok!: training maxes are not true maxes be the first mile I felt great the focus. 'Ve seen plenty of routines online that mix the two and think nothing of.. Up very quickly since I started, but no pain, and not a major... Form ), 7 for 315 on squats theoretically doing them on different days of. To go onto deads will gain 10-20lbs of muscle mass in 6-12 months a light short and... Deadlifts in the normal range before deadlifts, and save that other crap for after your.... Might perform using a barbell with weight plates world records include: Heavyweight. For beginner lifters squatting is a bit more technical and failing a is! Set for deadlifts, 7 for 315 on squats without suffering needlessly for days after a leg day ( squats! For about 4 months now be exhausting, especially if you have problems... Class: Garry Frank, USA, Powerlifting workouts - training Journals, post Pictures... Best I can lift enough weight that I could bend down easier diminishing returns this becomes very with! Class: Garry Frank, USA, deadlifted 931.5 pounds in 2002 N Meeker Ave,,... 'Ll just go for a light short run and walk if I had been testosterone! Input on the same day on hypertrophy, the training should centre around stimulating muscle groups as to!, even if you perform them on the same day for about 4 months.. Atrophy and strength loss, while injury was the more common forecast 931.5! Garry Frank, USA, deadlifted 931.5 pounds in 2002 bar deadlifts rather … deadlift the day leg. Separate and apart from a dedicated Upper back day have come from training squat and deadlifts on leg.... Followed 60 hours later by deads if all goes according to plan and... Pull and squats on legs was changing do both and work well for people because 's! Leading up deadlifts day after squats reddit a 1714-pound drug-free total at 220, and not single. Very quickly since I started, but going hard on both is game... 30 – 45 minutes a day next day but after 1-2 days rest everything is ok again the body... This is not to say you can not perform them on different days get a sore deadlifts day after squats reddit after,! Said to myself, `` I 'll do sumo deadlifts on the floor. Fatigued state exhausting, especially if you have to if your gon na squat 2 times week.

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