Krabapplekid
Level 1 Valued Member
Hi All
I am a 33 yo male with a long background of weightlifting and kettle bells. I have always found it hard to squat and deadlift at the same time. All of my significant gains in the past is due to focusing on one lift for a month or two without performing the other.
I seem to respond well to high frequency routines. Never had much success squatting or deadlifting once a week. Also I stand all day at work so long marathon workouts are out. So here is my current routine, please comment on the pros and cons if you have attempted such a routine.
I lift every other day, so 14 workouts over 28 days, alternating workouts A and B.
A: bench press 5x5 then squat 5x5-8 reps
B: Classic press 4x5 then deadlift 5x5
Most days I perform a light warmup set 50% 1RM, then two sets at 70-85%, then two sets at 85-95%, for both lifts that day. My squat technique is wide stance, hips back, minimal dorsiflexion in the hole. My deadlift of choice is sumo.
I keep reps and intensity slightly lower on classic press because I do not want my cervicothorasic spine stiff at work, I keep squat reps and intensity slightly higher because it has no negative effect on my workday unless I am overtraining or sick. Which I currently am not.
My plan is progressive overload. Once intensity gets to high to lift every other day I will lift every three days so 7 workouts over 21 days.
Any comments are appreciated. A powerlifting book for intermediate lifters by Pavel would be great. I love the advice in PTTP Professional and Marty's Purposful n Primative however neither have a routine that fits my needs.
I am a 33 yo male with a long background of weightlifting and kettle bells. I have always found it hard to squat and deadlift at the same time. All of my significant gains in the past is due to focusing on one lift for a month or two without performing the other.
I seem to respond well to high frequency routines. Never had much success squatting or deadlifting once a week. Also I stand all day at work so long marathon workouts are out. So here is my current routine, please comment on the pros and cons if you have attempted such a routine.
I lift every other day, so 14 workouts over 28 days, alternating workouts A and B.
A: bench press 5x5 then squat 5x5-8 reps
B: Classic press 4x5 then deadlift 5x5
Most days I perform a light warmup set 50% 1RM, then two sets at 70-85%, then two sets at 85-95%, for both lifts that day. My squat technique is wide stance, hips back, minimal dorsiflexion in the hole. My deadlift of choice is sumo.
I keep reps and intensity slightly lower on classic press because I do not want my cervicothorasic spine stiff at work, I keep squat reps and intensity slightly higher because it has no negative effect on my workday unless I am overtraining or sick. Which I currently am not.
My plan is progressive overload. Once intensity gets to high to lift every other day I will lift every three days so 7 workouts over 21 days.
Any comments are appreciated. A powerlifting book for intermediate lifters by Pavel would be great. I love the advice in PTTP Professional and Marty's Purposful n Primative however neither have a routine that fits my needs.