i’m on a routine that is supposed to be like this:
M 20 rep bb hack squat
W deadlift (set of 6-9 and 9-12)
F 20 rep bb hack squat
M deadlift (set of 6-9 and 9-12)
W 20 rep bb hack squat
F deadlift (set of 6-9 and 9-12)
But the DLs and and hack squats seem to interfere with each other(they both hit lower back). I was thinking of doing only 1 squat/deadlift per week(like squat Monday / DL Friday) but was wondering if that is enough? Not sure what to do with it really.
Ur lower back is only going to get sore if your wimpy/scarecrow/weak glutes/weakBack/
hmm
i’m doing 340x10 hack squats(10 straight then 10 after breathing) and 305x9 285x9 deadlifts
i guess my lower back is a little weak compared to squat though
well if it looks ok I will try to keep as is.
You could see if it works for you, but to answer your original question, yes you could squat and deadlift once a week and still make progress in strength and/or hypertrophy.
I can only deadlift 1 time a week or I burn out pretty hard. And I try to avoid DL and squat on the same day. Not saying its impossible, just what works for me. You will have to find what works best for you.
What exactly are you asking? Are you finding that you aren’t recovering enough between Monday and Wednesday sessions? What do you mean by “interfere with each other”? Yes, they both hit the lower back, and I wouldn’t expect to feel 100% but you have to work through that.
What does your recovery and diet look like? If you aren’t eating enough or getting decent peri-workout nutrition that could be a big part of it(if indeed it is a recovery issue).
In general though, I would say you should be fine as you are only lifting 3 days a week. As long as your recovery(nutrition and sleep)is adequate you should be fine.
EVERY HOUR. TO A MAX.
No but seriously if you’re a newbie like once a week is usually good. Do the one that needs improvement first in the week. Or if you do them on the same day, squats first.
[quote]i_am_ketosis wrote:
What exactly are you asking? Are you finding that you aren’t recovering enough between Monday and Wednesday sessions? What do you mean by “interfere with each other”? Yes, they both hit the lower back, and I wouldn’t expect to feel 100% but you have to work through that.
What does your recovery and diet look like? If you aren’t eating enough or getting decent peri-workout nutrition that could be a big part of it(if indeed it is a recovery issue).
In general though, I would say you should be fine as you are only lifting 3 days a week. As long as your recovery(nutrition and sleep)is adequate you should be fine. [/quote]
Yeah, just seems like I can’t DL as much when I do hack squats 2 days earlier. Maybe it’s just mental though…
diet is ~4k calories and 300g protein
what the fuck it is it with all the trolls from bb.com coming to tnation.
why are you doing hack squats? surely 2 sets of breathing squats and a deadlift session would be enough for quads?