Deadlifts and Squats

[ASGARDIAN]

Is it possible to overtrain deadlifts and squats in a one week period? Since i injured my tendon in my forearm i have stopped my pressing day. For two weeks i have been training two days of deadlifts and one day of squats. The fourth day is set aside for strongman event training. Then the next week would be two days of squats and one day of deadlifts.

[O-Train]

A lot of guys only train deadlift once every two weeks. So yes, it's definitely possible. Personally I would never train squats or deadlifts more than 1x/wk.

[Talo]

Anything can be over trained.

I think if you want to do two squat sessions have one as ME and one as DE nicely spread apart. Then put in a deadlift session if you want in the middle.

Bill Starrs 5x5 had me swatting 3 times a week and that didn't feel like to much. Now I can only squat once a week. You have to be able to read your body and DO NOT forget your deload week every 4th or 5th week.

[ASGARDIAN]

Here is the last two weeks. My training is at night most of the time with one or both of my boys around. It's not the greatest envirnment for training but it is the way it is or nothing at all. I choose to train for contests next year during the strongman summer season. I just want consistency. I'm 34 yrs old with two boys and going back to work the night shift soon. Usually i do deadlifts, presses, and then squats.

SEPT. 14TH

BACK SQUAT
225 X 8 X 5

YOKE (90FT)
260 X 2

YOKE (90FT) SS WITH
SLED DRAG
350 // 180 X 3

BARBELL STEP UPS
135 X 12 (6 EACH LEG) X 3

ABS

SEPT. 16TH

DEALIFTS OFF A 3 1/2 BLOCK
135 X 12
225 X 8
315 X 6
405 X 4
425 X 3
445 X 2

GOOD MORNINGS SS WITH
1-ARM DB ROWS
135 X 10 X 2 // 90 X 10 X 2
155 X 10 X 2 // 90 X 10 X 2

ABS

[ASGARDIAN]

Sept. 17th

BOX SQUATZ
135 X 7
225 X 5
315 X 5
335 X 3
345 X 3
365 X 3

BACK SQUATZ
135 X 7
225 X 5 X 2
315 X 5 X 2

SLED DRAG
180 X 100FT X 4

SEPT. 19TH

YOKE X 50FT
260 X 2
440 X 2
540 X 2
640 X 1

FRAME CARRY SS WITH
SLED DRAG X 50FT
300 // 200
400 // 200 X 3

DB OVERHEAD PRESSES WITH GOOD ARM ONLY!!! NOT SURE OF THE WEIGHTS BUT STILL WANTED TO PRESS ANYWAY. THIS EXERCISE ALLOWS ISOLATION MEANING ONLY USING THE GOOD ARM FOR NOW. PLUS, I GET TO PRACTICE MORE WITH MY LEFT ARM WHICH ALWAYS GIVES ME MORE DIFFICULTY. TO PRESS GOOD WITH BOTH ARMS IS IMPORTANT. TRAINING AGAIN TOMORROW!!!

[ASGARDIAN]

September 21st

deadlift
70kg x 10
110 x 7
140 x 5
160 x 3 x 4
169 x 3 x 2

18" deadlifts
182kg x 5 x 3

abs

body weight is around 210-215

september 23

front squatz
135 x 8 x 2
155 x 5
175 x 4
195 x 3
215 x 2
235 x 1
255 x 1
275 x 1
295 x 1

box squats
235 x 7 x 4

step ups
12 x 4

step ups are 6 starting with the left leg and then 6 starting with the right leg which equals the 12 reps....

Abs

my wife bought an ab rolling thingy. It has a wheel with a bar running through it. You start on your knees holding the bar with both hands. Rolling out extends the upper body parallel along the floor. The abs get a great workout.

[ASGARDIAN]

September 24th

deadlift
135 x 10
225 x 6
315 x 5
405 x 3
455 x 1

deadlift off 3 1/2 inch block
225 x 10 x 3

good mornings ss with
1-arm db rows
135 x 5 // 90 x 10
135 x 5 // 90 x 10

sled drag
200# x 100ft x 4

So there is the last two weeks. The weights aren't high at all but I don't want to burn out or kill myself. This is just to keep busy while i rehab my forearm injury. I can't wait to fricken press again.....

[Diesel_250]

I train squats and deadlifts twice a week, I combine ME and reps

ex.

squat I follow 531, after I have done my prescribed reps I take 50-60% of my 1RM for deadlift and do 5 sets of 10 reps, I follow this up with GHR or some other acc work

I take a day off then do military, day off then I do my 531 deadlift followed by front squats 5 sets of 10 reps.

this is just what I do, it seem to leave me with enough rest that I am not too mangled. As Talo said don't forget to deload, it makes a huge difference.

[ASGARDIAN]

Thanks a lot for the advise guys. I would never have thought about a deload week. A deload week is exactly what though? I'm not a dumb old man, i've just never experienced a deload week. My guess is that i would cut my weights that i'm lifting in half or more, to give my body a chance to recover yet still stimulating the muscles enough??

[Talo]

IMO , the best deload is one week off from the gym.

If your not willing to do that than cut your sessions down and your weight in half.

[ASGARDIAN]

Ok, cool. Thanks for the tip. In another couple of weeks i'll take a week off. I'm sure i'll need it, though it may be hard to stay away....

[sneezing_stardust]

My squat improved when I increased the frequency. I saw my best results training my squat 3x per week.

However, my deadlifts improved when I cycled them on and off. I'm on a modified Westside template at the moment, and I'm seeing good things from cycling 3 weeks of squats, and then 3 weeks of deadlifts, separated into ME and DE days, of course.

Over-training only ever occurs if you aren't eating to support your activity, aren't sleeping well, and aren't doing enough recovery work, IMO...which would include stretching, foam rolling, and massage if necessary. Your joints need a break every now and then too, so be sure to take a deload every 4th-5th week or so. It's not always a MUST, but it is recommended, and will do your CNS some good. Just listen to your body. A lot of people think they're "over training" but the reality is that they just have something wrong with the rest of how they're doing things.

If you're going to train your deadlift on a weekly basis, I would suggest no more than one ME day and one DE day per week.

JMO :)