hey guys any help on this would be great
should i dead and squat on the same day, max effort? looking for strength gains
or is there anyway i can max effort squat/deadlift and than do the next the following day like a push/pull routine?
any help would be great, even to critise
More info required!
How long have you been training? What style? which days? etc etc
which days are available to train? Where (facilities available?) Work commitments? All these (and more will influence how you should set up.
Don’t get hung up on having to do anything! Many people train what and when they can, and make gains. I have a mate who, because of work, can only train Sat & Sun but hes still improving (SQ~200kg, DL ~265kg, BP ~140kg at 40+y.o.)
Quick answer, yes you can DL & SQ on the same day, probably not optimal but quite a few lifters have done this.
You say Max effort, does that mean your trying to follow (or alter) a ‘Westside’ template?
Are you using a “Westside” template?
DE day: You squat and deadlift for speed. 8-12 sets of 2 on squats and 6-12 sets of 1 on deadlifts.
ME day: Squat or deadlift for a max. Don’t max on both. Then it’s OK to do a squat or deadlift variant for 3-5 sets of 5 reps. The best variants are ones that are more difficult than the competition lift, so you have to use less weight.
hey thanks for post, never got the message in my thing to check back
im now on to 5/3/1 program, which i have just started thos week, so only dlift n squat once a week
thanks again
[quote]aussieboi66 wrote:
hey thanks for post, never got the message in my thing to check back
im now on to 5/3/1 program, which i have just started thos week, so only dlift n squat once a week
thanks again[/quote]
Youre on the FIRST WEEK and want to change it? WHY? It has workedf amazingly, for literally HUNDREDS of lifters, myself included, as is. Dont jack with it, especially if youre just starting.
Jason
[quote]aussieboi66 wrote:
hey thanks for post, never got the message in my thing to check back
im now on to 5/3/1 program, which i have just started thos week, so only dlift n squat once a week
thanks again[/quote]
Why would you change something when you are a beginner, lack experience to change programs effectively, and haven’t even given the program 2-3 months to see how it works?
Bad idea.
The two above posters are to be respected. Listen to their advice.
Jason et al,
You are of course correct about sticking with programs, particularly a great program like 5/3/1, but I think you misunderstood what the OP was saying. He posted his initial question a week ago, and then indicated today that he is starting 5/3/1. I think he decided on 5/3/1 after trying to think about how often to squat/dl to gain strength, so is not currently looking to modify it.
yeah i was looking to see what i was to start next, as i have around a years worth of training and so was simply looking to try something new after my current program had ended.
and i am sticking STRICTLY to the 531 program, as you said, because it has helped thousands of lifters
here’s the program
Squat Day: TUESDAY
BB SQUAT 5/3/1
Front Squats (4x8-12)
BB lunge (4x8-12)
Calf work (4x10-20)
Abs
Bench Day: WEDNESDAY
BB BENCH PRESS 5/3/1
Incline DB Bench (3x10-15)
Wide Grip Chins (5x10-15)
Dips (4x8-12)
Deadlift Day: SATURDAY
DEADLIFT 5/3/1
Good Mornings (4x8-12)
Hyperextensions (3x8-12)
Shrugs (4x8-12)
Abs
Military Press Day: SUNDAY
STANDING BB MILITRY PRESS 5/3/1
Upright Rows (4x10-15)
BB row (5x8-12)
Chins (4x4-10)
thanks again 4 posts/advice
[quote]revchad wrote:
Jason et al,
You are of course correct about sticking with programs, particularly a great program like 5/3/1, but I think you misunderstood what the OP was saying. He posted his initial question a week ago, and then indicated today that he is starting 5/3/1. I think he decided on 5/3/1 after trying to think about how often to squat/dl to gain strength, so is not currently looking to modify it.[/quote]
Whoops! Sorry OP!
Jason