El Cid
Level 3 Valued Member
I'm about to have regular access to a rack for the first time in over 6 years. I'm planning to get back to the Back Squat to build my 1RM.
I have mostly been Deadlifting for lower body limit strength. I'd call myself an Intermediate DL'er. What I'm looking for are some thoughts regarding a strength cycle of DL and Back Squat given my circumstances. I did a lot of squatting in the past, but it was mostly 8-15 rep work as I was using a bodybuilding/hypertrophy based system for most of my squatting career. I also followed the 20 rep program found in "Super Squats" at one point. I'm thinking that I should probably consider myself a "Late-stage Novice" with the Squat at this point. My technique is pretty solid, but obviously rusty and my training base is low.
My weekly plan is:
Monday - Squat
Wednesday - Deadlift
Thursday - Squat
I'll be swinging Steel Clubs and Maces after my barbell work, and doing 2-3 days of S&S on off days.
Can anyone point me to a program that can work for someone who is considerably ahead with their Deadlift compared to where their Squat is at? I know the two lifts play by different rules and I don't want to make the mistake of plugging my Squat into training as though it's a DL, nor do I want to "reinvent the wheel" here.
Advice or a proven program that fits my situation is highly appreciated! Thanks in advance!
I have mostly been Deadlifting for lower body limit strength. I'd call myself an Intermediate DL'er. What I'm looking for are some thoughts regarding a strength cycle of DL and Back Squat given my circumstances. I did a lot of squatting in the past, but it was mostly 8-15 rep work as I was using a bodybuilding/hypertrophy based system for most of my squatting career. I also followed the 20 rep program found in "Super Squats" at one point. I'm thinking that I should probably consider myself a "Late-stage Novice" with the Squat at this point. My technique is pretty solid, but obviously rusty and my training base is low.
My weekly plan is:
Monday - Squat
Wednesday - Deadlift
Thursday - Squat
I'll be swinging Steel Clubs and Maces after my barbell work, and doing 2-3 days of S&S on off days.
Can anyone point me to a program that can work for someone who is considerably ahead with their Deadlift compared to where their Squat is at? I know the two lifts play by different rules and I don't want to make the mistake of plugging my Squat into training as though it's a DL, nor do I want to "reinvent the wheel" here.
Advice or a proven program that fits my situation is highly appreciated! Thanks in advance!