T Nation

Program Design Questions (Squats and Back Volume)

I’m basing my workout off of the workout setup in how I added 100 pounds to my deadlift article. I have 2 questions…

  1. On Squat day I would like to do front squats first and back squats second because I feel I do better with lower reps on front squat. Holding that front rack position for more than 6 reps is tough (first learned that advice from Poliquin). Would that be OK?

So for example on Leg Day:

Front Squat - 4x3-5 reps
Back Squat - 3x6-8 reps
Walking Lunge - 3x8 each leg
Farmers Walk - 3 sets of 1 min on 1 min off

  1. My second question is where to add rows / chins on upper body day to even out push pull volume?

Can I make it one of the assistance lifts to the main movement or train it after…
Example:

Bench Press - 4x3-5 reps
Row - 3x4-6
Close Grip Floor Press - 3x6-8
isolation for weak muscle

or

Bench Press - 4x3-5 reps
Close Grip Floor Press - 3x6-8
Incline DB Bench - 3x6-8
Rows-3x10

Wondering if you could give me an example of how to add in Rows and Chins. Thanks

I know Thibs is busy with a lot of questions posted on here everyday and can’t answer all of them. Any input from people on here would be appreciated would like to see thoughts and options.

Yes, Thib is travelling… just got into my hotel room. Teaching a seminar this weekend (like 3 out of 4 weekends)

Yes doing front squat before back squat is smart, (sort of continuous ramp like in the ZA workout) because it is less strenuous and you’ll most likely use more total weight than the other way around.

For back work I have done it before, during and after so I can’t really say

That’s what I figured you were traveling

Personally, I pull about 3x the volume that I press. I do one heavy push press day and maybe a DB bench day later in the week. I do some sort of back movement every single day I lift even if its just some rear delt work.

That’s why I’m questioning what to do with back based off the setup of how I added 100 pounds to my deadlift. I feel like it would be under trained

Ok so I read the article. The back squat is your main exercise right? You can totally as a first assistance exercise do the front squat in the the 4-6 range.

In these programs Thib don’t want you to use too much back work. This program is about recovering properly and addressing weak points. You can progress with just the deadlift day doing back work. That’s what I did with the 915 and power look.

If you feel you want more you could add low intensity like pull-apparts, face-pulls without trouble. But if your back is a weak yeah use it as an accessory on press days. Otherwise don’t do it and trust the system :blush:

Thanks for the response. That makes sense the only thing holding me back from that is he says he likes to train each muscle twice a week, so back would only get hit once.

Coach Thibs do you agree with that?

I haven’t read the program you designed. Time is short for me. But yes, a muscle should be hit at least twice per week for optimal results. With the deadlift plan you are hitting the back everytime you deadlift. If you use the squat instead it will require you adding back work on a second day