squat day

[Fred]

im dropping deadlifts from my second squat day, so i can add something in... maybe front squats or box squats? or both?

currently stands at:

squat 4x6
some sort of curls
abs/obliques

[BengDogg]

im dropping deadlifts from my second squat day, so i can add something in... maybe front squats or box squats? or both?

currently stands at:

squat 4x6
some sort of curls
abs/obliques

I really love front squats so i would do them but thats only cos i like em so much

[Mike]

im dropping deadlifts from my second squat day, so i can add something in... maybe front squats or box squats? or both?

currently stands at:

squat 4x6
some sort of curls
abs/obliques

Why not full squat one day and box squat the other "squat" day?
When you say curls I hope you dont mean leg curls.
I would goodmorning on your second squat day instead of deads and box squat of course.

[Fred]

im enjoying doing normal squats twice per week atm... its just a lot less time to have to wait for me to try and improve on it.. its keeping me interested in squatting in a strange way.

bicep curls i meant :)

im already doing GM's in my other squat session... does this make a difference?

[Mike]

im enjoying doing normal squats twice per week atm... its just a lot less time to have to wait for me to try and improve on it.. its keeping me interested in squatting in a strange way.

bicep curls i meant :)

im already doing GM's in my other squat session... does this make a difference?

Box squats will improve your squat, probably better then "normal" squats.

[help]

depends how he squats though.....


i think for beginners, box squatting touch and go style just to guage depth is better than a true WSB box squat

[Fred]

im loving normal squats and progress is brilliant atm, i dont really want to change them

so what do you reckon? fronties?

[help]

write up your whole routine so i can criticise it

[Fred]

its currently looking like this:

Bench - ME

2-5 triples
cg bench 4x5
chins 3x5
db bench 3x5
cubans
plate curls



Squat

squat 4x6
bent over rows 4x5
gm's 3x5
core
farmers walk



Bench - moderate

speed bench 5x5 @ 65-70%
military press 3x5
hammer curls 3x8


Squat

squat 4x6
bicep curls 3x8ish
core



Before you say it, its not too much i seem to be coping fine, been doing this pretty much for 3 or 4 weeks now, results are good :023: Basically just removing deadlift from last squat day and want something to fill that hole really... i know i probs dont need it but if possible it would be nice to have something else to do as i like my workouts to last 45-60 mins.

[help]

Bench - ME

2-5 triples
cg bench 3x5
db bench 3x5
chins 4x5
cubans
plate curls



Squat

squat 6x5
gm's 5x5
core
farmers walk



Bench - moderate

speed bench 8x2 @ 50-60%
military press 3x5
bent over rows 5x5
hammer curls 2x5

[Fred]

wheres the squats twice per week? that was the whole point of taking deadlifting out

[help]

why squat twice a week?

[Fred]

why not?

when your squat 1rm is piss poor as mine is, then i need to work it as much as possible!

[Man of Steel]

Day 1 - Bench heavy:
Bench - 2-5 triples
CG bench - 3x5
DB bench - 3x5
Chins - 4x5
Cubans
Plate curls

Day 2 - Squat/Deadlift heavy
Squat/Deadlift - 3x3
Rumanian deadlifts - 3x8
Core
Farmers walks

Day 3 - Bench moderate:
Bench - 5x5 @ 65-70%
Military press 3x5
Bent over rows 5x5
Hammer curls 2x5

Day 4 - Squat moderate
Box squat - 6x5
Deadlift - 6x2 @ 80% (lifting light to maintain your groove)
Goodmornings - 5x5
Core

The most important thing for you to work on is your form so do touch Box squats on day four to master sitting back properly and reaching the right depth. The 3x3 squatting is to get you used to using the right form when you lift heavy and switch it with deadlifting every three weeks to prevent your deadlifting from suffering. Try testing your new 1RM's every nine weeks.

[Robert]

My comments in red.

Day 1 - Bench heavy:
Bench - 5-7 triples
DB bench - 3x5
CG bench - 3x5
Chins - 4x5
Cubans
No grip work on day before DLing. Plate curls are fine before squatting though. That said, plate curls do naff all for your PLifts.

Day 2 - Squat/Deadlift heavy
Squat/Deadlift - 3x3
Rumanian deadlifts - 4x4
Core
Farmers walks

Day 3 - Bench moderate:
Bench - 5x5 @ 65-70%
Military press 3x5
Bent over rows 4x5
Hammer curls 2x10

Day 4 - Squat moderate
Box squat - 6x5 PC DOMS here we come!
Deadlift - 5-10x2 @ 65% (lifting light to maintain your groove) 80% is not light.
Goodmornings - 3x5 This is supposed to be the moderate day. 5x5 is a bit much imo after 30reps of box squatting, and 10-20 deadlifts (both are very very PC bias). Either that, or change the Deadlift to sumo Deadlift.
Core

[Fred]

I don't want to do deadlifts, i've been told that squatting will maintain what i can deadlift even if i only deadlift once every 3 weeks.

Hows this:

Day 1:
Bench: 5x3
Dumbell Bench 3x5
Closegrip bench 3x5
Chins 3x5
Plate curls 3x8
Cuban rotations 2x10

Day 3:
Squat: 4x6
Bent over rows: 4x5
Leg pullins 1x15-20
Situps 2x10-15
Sidebends 2x10
Farmers walk

Day 4:
Speed Bench 5x5 @ 65-70%
Military Press 3x5
Hammer curls: 3x8

Day 6:
Squat: 4x6
GM's: 3x5
Leg pullins 1x15-20
Situps 2x10-15
Sidebends 2x10

[Man of Steel]

How about doing 3x3 or triples for your squats on day 3.

[Fred]

How about doing 3x3 or triples for your squats on day 3.

i dont have a power rack, only some spotter stands and my girlfriend to spot me... i really dont feel comfortable going under 5 or 6 reps on a regular basis... (: besides 4x6 is working a treat atm! :038:

[Man of Steel]

Do box squats on one of your squat days and ask Santa for a power rack :023:

[Fred]

Do box squats on one of your squat days and ask Santa for a power rack :023:

no space :( would buy one myself if i had the room for it

[BengDogg]

I would question squatting maintaining your deadlift if you only do it 3 months, Squat certainly has more of a carry over but your deadlift will imo drop if you dont do it and keep your hand in, i tried this theory and experienced a loss of deadlift strength

[Robert]

Once every 3 weeks at least for me.

[Fred]

I would question squatting maintaining your deadlift if you only do it 3 months, Squat certainly has more of a carry over but your deadlift will imo drop if you dont do it and keep your hand in, i tried this theory and experienced a loss of deadlift strength

i said 3 weeks...

maybe do it more, see how i feel :)

[BengDogg]

i said 3 weeks...

maybe do it more, see how i feel :)

Sorry i read it as months for some reason ?!!!! I started work at 3:45 am this morning and am 4ked! Must sleep soon!