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Alternating Squatting and Deadlifting Once a Day

I’ve been thinking about doing a program like this for a while and after reading the recent 6 Weeks of Squatting article I’ve decided I’m going to go for it.

I may have this in the wrong section. Main goal is strength and muscle building so it didn’t seem like Powerlifting.

First off, don’t give me that overtraining shit. I’ll be alright. I’ve seen a ton of programs that are based off heavy lifts everyday and I’m no stranger to hard work. I would also only be running this for 4 weeks then do a de-load/easy week (or however long I feel I need) and see what I think of it at that point.

I would use something like this:
Mon: Squats/Chest/Tri’s
Tues: Rack Pulls/Back/Bi’s
Weds: Squats/Shoulders
Thurs: Deadlifts/Arms (Arms are a big weak spot for me, the reason why I’m hitting twice a week)
Fri: Squats/Legs
Sat: Dead Lifts/Bench/Back
Sun: Rest

I Sumo Deadlift so it’s not taxing my lower back that much (except on the Rack Pull days).

I guess I’m just looking for opinions, tweaks, or suggestions. Mainly wondering if you think I’d be better off squatting each day like this, or keep this plan alternating the Deads and Squats.

Nothing? Not even someone telling me it’s overtraining?

I have not seen any bodybuilder or powerlifting programs that do this. If your goal is close to both of those I would do something that is similar to both, not opposite of both.

Honestly even with Sumo’s it seems like it’d be crazy taxing on the lower back.

FWIW, I’ve seen a lot of programs that have you squatting heavy often, but it doesn’t seem to work the same for deadlifts.

[quote]sufiandy wrote:
I have not seen any bodybuilder or powerlifting programs that do this. If your goal is close to both of those I would do something that is similar to both, not opposite of both.[/quote]

How would this be the opposite of both? Heavy lifting everyday is shown to lead to raised GH levels and strength. Both helping with muscle building and of course strength. Which were the goals, right?

[quote]Gmoore17 wrote:
Honestly even with Sumo’s it seems like it’d be crazy taxing on the lower back.

FWIW, I’ve seen a lot of programs that have you squatting heavy often, but it doesn’t seem to work the same for deadlifts.[/quote]

I think I may try this for a week and see how it feels. Any sign of too much lower back fatigue I’ll back off and switch to straight Squatting. Appreciate the feedback.

If you’re a noob, which from reading your post I’m guessing you are, then honestly any program at all will probably work for the first few months or whatever. So if you want to do this to build a base of strength, then by all means I won’t give you “any of that overtraining shit,” Mr. Badass.

Go stop by infinite_shore’s log, as he squats 5x/week. Might learn something useful there.

[quote]The3Commandments wrote:
If you’re a noob, which from reading your post I’m guessing you are, then honestly any program at all will probably work for the first few months or whatever. So if you want to do this to build a base of strength, then by all means I won’t give you “any of that overtraining shit,” Mr. Badass.

Go stop by infinite_shore’s log, as he squats 5x/week. Might learn something useful there.[/quote]

People seem to have this idea that too much hard work is a bad thing. That’s all I meant.

I’m a noob to this type of a program, yes. I was just looking for a way to fit in one heavy lift a day. I’ve seen many versions with squatting, was only wondering if alternating would have worked.

Appreciate the feedback and I’ll look into his logs. Thanks!

What are your numbers for squat and DL right now?

And what were they 6 months ago? Estimates are fine

[quote]sufiandy wrote:
What are your numbers for squat and DL right now?

And what were they 6 months ago? Estimates are fine[/quote]

Nothing super heavy. Squat PR is at 4 plates and DL at 5. Just within the last 6 months have I started to focus on strength. I’m guessing Squat 6 months ago would have been at probably 275 and DL would have been about 315. Spent a lot of time perfecting form too.