T Nation

Squatting 2x a Week and Deadlifting


#1

Can I squat twice a week while continue deadlifting? I know westside they really dont deadlift only squat and it positively impacts there deadlift as well.

What do you guys think?


#2

If you want to get better at deadlifting you need to deadlift. Squatting 2x a week and deadlifting 1x is very doable and im sure many people here do. You could squat then deadlift same day, maybe deadlift first then squat light as accessory.

When im not peaking for a meet my general template is:
Squat- stiff leg DL or another variation
Deadlift- pause/ front squat.

Find what works best for you.


#3

so on your squat day you DL as an accessory and vice versa on your DL day?


#4

I guess I already DL twice a week since I RDL after Squatting, but I do not squat on my DL day. I shall try maybe adding front squats to my routine tomorrow. Thanks I appreciate the feedback.


#5

If your gym has a safety squat bar, I would definitely recommend using it. I would use it for the second squat day (maybe even both days) to reduce the strain on the lower back and put more on the legs. That should allow you to DL more often and still recover.


#6

[quote]bigtom91 wrote:
Can I squat twice a week while continue deadlifting? I know westside they really dont deadlift only squat and it positively impacts there deadlift as well.

What do you guys think?[/quote]

I went from a 450 max to 550 max on squat in about 3 months doing this, deadlift didn’t go up as much but that is not the training, that is my form. This was also newbie gains, so take it with a grain of salt.

I cant squat twice a week anymore, my arms can’t handle it. Legs fine, back fine, arms, nope.

My program was Monday:
work up to a set of 5 on squat
work up to a set of 5 on bench
assistance work

Wednesday:
Work up to a set of 8 on squat, about 50% max
Work up to a set of 5 on incline bench
Work up to a set of 5 on deadlift
assistance work

Friday:
Work up to a set of 3 on squat, add 10 lbs from Monday’s weight
Work up to a set of 3 on bench, add 5 lbs from Monday’s weight
assistance

Next Monday, repeat, but use the previous Friday’s weight.


#7

Personally Front Squat once a week, Speed Squat once a week, and pull heavy about once a month if that and almost always off a 4in block. Most of the month thought it is speed pulls, pause pulls, or stiff legs.


#8

Here is my template for lower body lifts within a given week:

Monday
Squat (main squat work for the week)
Stiff-Legged Deadlifts (secondary deadlift)
Accessory lifts

Thursday
Pause Squats (secondary squat)
Deadlift (main deadlift work)
Accessory lifts


#9

I personally have found that squatting twice a week and deadlifting “heavy” once a week and one supplementary deadlift movement after squats has helped my deadlift more than doing each once a week. I’m not near as strong as a lot of the fellas on here but I’ve found that the squat is a primary driver to my deadlift and my squat form cleans up significantly with twice a week. I usually rotate reps and percentages on a three day lower body schedule and wave my deadlift loads ramping up 4 weeks and then a deload week. Usually its
Monday- Squat, squat assistance, accessory dead(sometimes moved to thursday depending on feel)
Thursday- squat
Saturday-deadlift, deadlift accessory


#10

[quote]bigtom91 wrote:
Can I squat twice a week while continue deadlifting? I know westside they really dont deadlift only squat and it positively impacts there deadlift as well.

What do you guys think?[/quote]

Yes, you can. I have done in the earlier stages of my training and it worked very well for me.

What worked for me was on one day squatting followed by snatch grip DL, then on another day DL followed by front squats with a pause.

I’ve also recently been squatting and pulling twice a week - one day each light (60-70%) for speed and then one day each around 85% for triples to do some work. Then the next week I only squat and pull once, each time heavy (topping out over 95%, sometimes hitting a new PR).


#11

[quote]Reed wrote:
Personally Front Squat once a week, Speed Squat once a week, and pull heavy about once a month if that and almost always off a 4in block. Most of the month thought it is speed pulls, pause pulls, or stiff legs. [/quote]

This, I think front squats are definitely a good idea.


#12

I squat and DL twice a week. Very doable. You should adapt to the frequency as long as you eat enough

What i do is:
Tuesday - Squats (heavy singles/doubles/triples) & Deficit pulls/Speed pulls
Friday - Speed/pause squats & deads (heavy singles/doubles/triples)