Hey guys, I currently squat once per week and I’m looking to add 2 deadlift days weekly into my routine. My current routine is:
Mon: Legs (squat, leg press, extensions, curls)
Tue: Push (bench, incline db bench, shoulder press, pec fly’s, triceps pushdowns and/or skullcrushers)
Wed: Off
Thur: Off
Fri: Pull (Pullups, lat pulldowns, db rows, cable row, bent over lateral or rear delt machine, 2 types of curls)
Sat/Sun: Off
I was thinking of adding deads in on wed and fri or sat.
How would I do with a split like this? Also, should I make one day a lighter day to perfect technique and the other heavier?
I’m planning on deadlifting sumo because I think they will benefit me more because of the lesser stress on the lower back and greater focus on the hips/glutes.
Pulled 235 for 5 sets of 3 with good form 2 days ago, don’t wanna push it too much at the start just to give me time to perfect my form.
If you want to dead twice and squat once, less is going to be more. On the heavier days, do no more than 15 working reps with the top weight - e.g. 3x5, 5x3, 5x2. On lighter days, no more than 30 reps - 3x10 etc.
Example
Monday: Squat 6x3 (heavy)
Wednesday: Front squat + RDLs 4x8 (light)
Friday Deadlift: 5x2 (heavy)
Sunday: off
when you satrt this, program the weights so you can consistently make progress for at least 3 weeks
E.g. the first deadlift session would be 220lb 5x2
I’d agree with caveman regarding the volume, but if you want to focus solely on deadlifts/hams on Wed/Sat, then I’d do:
Mon: squat as per normal—except ditch the leg extensions for the first few weeks of getting used to the program. keep squat, press, leg curl
Wed: Heavy deadlift, all leg work is isolation work
Sat: Speed deadlift or light deadlift–don’t go anywhere near failure or slow grinding reps because you have to squat heavy on Monday. This is a light day, just getting reps in and working on speed. Volume stays low on this day too.
I like this scheme because speed work a couple days before heavy weights always works pretty well for me.
[quote]caveman101 wrote:
If you want to dead twice and squat once, less is going to be more. On the heavier days, do no more than 15 working reps with the top weight - e.g. 3x5, 5x3, 5x2. On lighter days, no more than 30 reps - 3x10 etc.
Example
Monday: Squat 6x3 (heavy)
Wednesday: Front squat + RDLs 4x8 (light)
Friday Deadlift: 5x2 (heavy)
Sunday: off
when you satrt this, program the weights so you can consistently make progress for at least 3 weeks
E.g. the first deadlift session would be 220lb 5x2 [/quote]
Appreciate the tip on volume, that’s kinda what I was thinking so that sounds good. I like the layout of light day wed and heavy fri with low volume too.
And I definitely will be keeping it light at first and working up slowly so I don’t hit a wall.
[quote]Aragorn wrote:
I’d agree with caveman regarding the volume, but if you want to focus solely on deadlifts/hams on Wed/Sat, then I’d do:
Mon: squat as per normal—except ditch the leg extensions for the first few weeks of getting used to the program. keep squat, press, leg curl
Wed: Heavy deadlift, all leg work is isolation work
Sat: Speed deadlift or light deadlift–don’t go anywhere near failure or slow grinding reps because you have to squat heavy on Monday. This is a light day, just getting reps in and working on speed. Volume stays low on this day too.
I like this scheme because speed work a couple days before heavy weights always works pretty well for me.[/quote]
Why do you say drop leg extensions on mon?
I like the idea of speed work on the light day, will probably implement this as soon as I feel my form is great and I’m getting used to the new split