T Nation

Lunges or Unilateral Work on Deadlift Day?


#1

I have been doing the following:

Monday
Squat 5/3/1
SLDL 3x8-10
Hanging Leg Raise 3-5x10-12
Prowler Walks

Tuesday
Bench 5/3/1
DB Press 3-5x10-12
Chins 3-5x10-12
Triceps Extensions 3-5x10-12
Airdyne

Thursday
Light Squat (Deload Percentages)
Dead Lift 5/3/1
Back Extensions 3x10
Prowler Walks

Friday
Press 5/3/1
DB Bench 3-5x10-12
DB Row 3-5x10-12
Barbell Curl 3-5x10-12
Airdyne

I am wanting to replace light squats on Thursday with lunges or some other unilateral work. Would you put them before or after dead lifts?


#2

I would put them after.i always want be fresh for deadlifts.

major over minor.


#3

Lunges is assistance work. It follows:

Mobility
Jumps/Throws
Main Lift
Supplemental

So it’s fifth on the list.