Quick Squat Question

[CrazyBassGuy]

Hey All,

Hoping you can clarify (or otherwise) my thoughts here.

I think my squat form is pretty good - feet bit wider than shoulder width, toes point out, knees stay out, sit back with the hips first, back straight, upper body tight, etc. etc.

I Deadlift on a Tuesday - Squat on a Thursday.

But now I'm starting to Deadlift and squat heavier (closer to my max's) I found my lower back starts to hurt during the squats.

Not bad pain, but worn out pain if you get what I mean. Like my back gives out before my legs - robbing me of a good leg workout.

Thinking of moving led day to a Friday to give an extra day between Deads and Squats.

Good idea??

 

[Tomahawk88]

Yes it is best to have them as far apart as possible IME.

 

[mattrag]

yea.... if your squat is getting in the higher ranges i'd say spread them apart... If you're going for all out numbers rotate them weekly, but if your looking for muscle stim then perhaps the 3-4 days rest will be suffice. But 1 day inbetween.. .that's pretty close imo.

 

[jaycuda]

Are you wearing a back belt? Being completely serious, and kind of obvious, they definitely help a ton with my back getting tired. You can get decent ones for around $20 at most sport stores.

 

[shane7777]

Or try a heavy/light approach. Heavy deads, lighter squat then reverse it next time. Having back problems myself ,this has let me do both lifts only days apart with no worries.

 

[CrazyBassGuy]

Some good ideas/advice cheers guys

 

[nergy]

belts is a good accessory, but do not take the cheapest one.
I do deadlift 3 days after my squats session and it's all good so yeah, take a longer break between squats and deadlifts + add some streches for lower back glutes and hamstring, it helped me a lot.

 

[Rodja]

I wouldn't consistently squat and pull at that high of an intensity. Maybe, maybe do it once a month in the >90% range, but that's it and deload the week afterwards.

 

[Torobestia]

Yeah, I'd try to program it so that you have 2 days in between the 2 days. Additionally, you may consider squatting on your first leg day then deadlifting on your second. The lower back muscles should only be playing a supportive role in the squat, so they shouldn't be taxed at the end of it. When you deadlift later in the week you'll be much fresher. I think depending on how heavy you're lifting and how experienced of a lifter you are, deadlifts can be pretty taxing on the lower back. But anyways, I'd say tues/fri looks better than tues/thurs.

 

[CrazyBassGuy]

Yep I think I will try swapping leg day and back day.

I am squatting sets of 8-12 reps of about 190lb

I am deadlifting sets of 1-3 of 260 - 350lb

 

[ZiR RED]

Can always look into a west side approach

Squat/dead days like such:

Speed/Reps
Reps/max effort
Max effort/ Speed

Br

 

[Rodja]

Can always look into a west side approach

Squat/dead days like such:

Speed/Reps
Reps/max effort
Max effort/ Speed

Br

This.

The conjugate system is the superior system for strength.

 

[mattrag]

This.

The conjugate system is the superior system for strength.

how often to you pull deads on this? IIRC the standard WSBB doesn't have a deadlift day. The main reason why I didn't really adapt it yet.

 

[Rodja]

how often to you pull deads on this? IIRC the standard WSBB doesn't have a deadlift day. The main reason why I didn't really adapt it yet.

Every 4-6 weeks. I do speed deads every 2-3 weeks, though.

 

[mattrag]

Every 4-6 weeks. I do speed deads every 2-3 weeks, though.

ah, I see. I was always in the assumption too that really good deads come only once a month. Other than that you cant really expect to be pulling that heavy often... too much CNS stress and tendon damage. But I love to DL.... Any suggestion on doing other things? Is SLDL and RDLs a good way to just kinda deadlift w/o explosion? hm... though that's what I like about Deadlifting... meh lol.

 

[Rodja]

ah, I see. I was always in the assumption too that really good deads come only once a month. Other than that you cant really expect to be pulling that heavy often... too much CNS stress and tendon damage. But I love to DL.... Any suggestion on doing other things? Is SLDL and RDLs a good way to just kinda deadlift w/o explosion? hm... though that's what I like about Deadlifting... meh lol.

Well, conjugate system doesn't even have you full-squat every week. The Good Morning is the most common ME lift in the conjugate system.