I’m currently on a program to help balance out my strength levels from the years wasted training mirror muscles.
My typical program:
15 min warm-up ( mobility complex with band walks)
35 Front squats ( excluding warm-up sets)
35 deadlift from floor
3*5 low cable rows.
followed by isolation work on rotator cuffs and YTLW shoulder drills.
I follow this program as the typical TBT routine and once a week I change squats and deadlifts with lunges and rack-pulls or glute-ham raises.
What I want to know is what your experience is with squatting and deadlifting in the same training session. Am I on the path to destruction or success?
[quote]funkhauser wrote:
I’m currently on a program to help balance out my strength levels from the years wasted training mirror muscles.
My typical program:
15 min warm-up ( mobility complex with band walks)
35 Front squats ( excluding warm-up sets)
35 deadlift from floor
3*5 low cable rows.
followed by isolation work on rotator cuffs and YTLW shoulder drills.
I follow this program as the typical TBT routine and once a week I change squats and deadlifts with lunges and rack-pulls or glute-ham raises.
What I want to know is what your experience is with squatting and deadlifting in the same training session. Am I on the path to destruction or success?
Thanks[/quote]
I know a guy that does it. Hes a Powerlifer, a bit older, and says his joints hurt too much if he does alot of rep work. He comes in Monday, Wensday and Friday, Squats, then benchs then Deadlifts. Hes strong as hell and it works for him.
Personally I Squat and Bench Heavy on Monday and Friday, and Deadlift heavy, bench light on wensday. I personally don’t think I could squat and deadlift heavy in the same workout. What could work is, for example, squating heavy and deadlifting light, on mondays, deadlift heavy and squat light, on fridays.
I can’t back squat or deadlift heavy in the same workout, either. No way.
There are a few programs where it’s done, like “starting strength” but that’s a beginners program. However although you squat heavy three days a week on the program, you deadlift heavy on alternate days for three times in two weeks. So …
Although, I found it to be a lot easier if you’re doing front squats on a deadlift day. Makes sense, too, as front squats are more abdominal/quad movements than glutes/hamstrings/lower back. I think. I never did more than once a week, though.
I’m personally on the ‘starting strength’ or Rippetoe program at the moment, and every other day my workout is Bench Press, Back Squat, and Deadlift. I haven’t seen the squats interfere with my deadlifts (I squat before I deadlift), and I actually feel like my back gets warmed up from the squats a bit. You and I may be totally different however, so the only way to know is to try it.
For comparison’s sake, I’ve been lifting for about a year and a half and my current squat is 270x5 reps x 3 sets while deadlift is 375x5reps x1 set.
In fact, if you’ve been training “mirror muscles” as you say, then you may still be at the point where the Rippetoe program could help you out. Since February 23 I’ve brought my squat up 55lbs, deadlift up 60lbs, bench press up 15lbs, military press up 15lbs, and bb row up ~30lbs (I think?).
So I guess the answer to your specific question, amongst all the fluff I’ve added is: I personally think you’ve got nothing to worry about as long as you listen to your body and avoid overtraining (which you will recognize when your strength starts decreasing with time rather than increasing).
Thanks for the responses.
I just started pulling and squatting a few months ago and my lift #s have gone up huge but I think it is just from becoming more confident with heavy weight and a larger ROM.
I looked at starting the rippetoe program but I am concerned about my bad posture creating serious problems with my shoulders in the future; thus all the YTLW shoulder work.
I tried my 1RM for the big three lifts while still maintaining decent form.
Bench: 140 lbs
Deadlift: 170 lbs
Squat: 135 lbs
My stats are:
Age: 22
Training Age: 1.5 Years, 99% of which I consider wasted time
Height : 6’3, roughly 193 cm
Weight: 195 lbs
BF: 25-30%ish, haven’t had a test for awhile but my waist is about 38"
Diet is cleaned up, my grocery lists consist of nothing but vegetables and meat since I love to cook. I have reduced carbs to only eating oatmeal in the morning and vegetables and fruits during the day. I also eat fish and olive oil like there is no tommarrow.
My weight #s are small, but a few months ago my squat was pathetic ( 95lbs for 5 reps with bad form) and I couldn’t even do a proper deadlift so I consider my progress so far to be awesome but there is still alot more room for improvement.
I have a huge frame I could hang alot of muscle from so my goal right now is to increase my squat and deadlift #s to inhuman levels while trying to improve my posture. I am also considering entering a local lifting competition in the near future. If I throw on 50 lbs to my squat and deadlift I could compete within the year.
I think I am writing all of this just to officially put down my goals. I do keep a journal but these forums are an amazing place to get feed back and motivation since there are a million people going through the same motions as myself.
If you read all that thanks and any thoughts or comments would be appreciated.
You are on the right path my friend. Some people never realize they need to work out non mirror muscles.
Keep cracking on those deads and squats. I can do them on the same day. I usually do squats then deads b/c I am short and can get away with not much legs on my deads. But if you can’t don’t risk injury -ever! Besides cable rows, do standing rows (don’t cheat) over and underhand. One handed rows on a bench also help. Do pullups like you are going to die if you don’t. Do tons of dips. If you add these in, they will really help as they work many muscle groups.
At 195, you need to think about 400+ squats and 500# deads, assuming you stay at that weight. So you have a ways to go. But you’ll get there if you plug away and listen to your body. Make sure your form is as perfect as you can determine. There is a reason there is a right and wrong way to do things, its not just to prevent injury.
If you need to shift up, or break plateaus , just ask.
p.s. learn romanian dead lifts, you’ll need these to balance out those massive quads you’ll get.
Makes sense, too, as front squats are more abdominal/quad movements than glutes/hamstrings/lower back. I think. 
I never did more than once a week, though.