Alternate Squats and Deadlift every week?

[deputyjason]

Some background... 31 years old, 6'3, ~220lbs. I've been at this hard again for a couple years now and I'm really enjoying a "power building" workout I found on another site. The split is as follows(not including a couple warm up sets):

Monday- Chest... 6x5 incline bench, 5x10 flat bench, 3x8 flyes, abs

Tuesday- Legs... 7x3 squat, 5x10 leg press, 3x8 leg extension, 6x10 calf raises, abs

Wednesday- Shoulders... 3x8 standing military press, 3x8 wide upright row,s 3x8 db upright rows, 4x12 lat raises

Thursday- Arms... 3x8-12 standing curls, 4x8-12 skullcrushers, alternating db curls 3x8-12, rope press down 4x8-12, preacher curl 4x12 and 1 arm db tri extension 4x 8-12, abs

Friday- Back... 7x2 deadlifts, 3x8 pullups or lat pulldowns, 5x10 db rows, abs

My question. I'm still sore on Friday from Tuesday's leg fest. Last week I was on vacation and skipped leg day to go hiking with my son. Later that week I had an EPIC deadlift workout. So, I've been thinking that alternating squate and deadlifts may improve both. Or possibly still doing both each week and alternating a lighter workout for each.

What do you guys think?

 

[schroedes]

i would combine either your shoulder or arm day with one of your other days like chest or back, that would leave a day open for rest before you do deads so you could hit it hard again without being overly fatigued, just my 2 cents

 

[Rodja]

I would either alternate weeks or change the load/volume each week on them. For example, 5x5 for squats and 3x3 on deads for week one, 3x8 on squats and 5x5 on deads, etc.

I also noticed that you have no hamstring work. You need to change that immediately by tossing out the leg extensions and subbing in either SLDL or good mornings.

 

[DreamBig]

I'm having a similar problem. My Hams and butt are still sore, so I can't pull with the legs. I was thinking about alternating them on leg day.
So it would look like.
-Squat
Leg ext.
Sldl
Standing calve raises
Abs
-chest shoulder tri
-back and bicep abs
Off
Dead lift
Leg ext
Sldl
Seated calve raises
Abs
Off so on and so forth.