A lot of interesting discussion going on here.
Also note, that the in squat vs. deadlift discussion, there are a few advantages that make the deadlift a more reasonable lift to train in PTTP
- Minimal equipment. You have your barbell at home yes? Are you going to get a squat rack?
- Easier to learn the DL alone, then the squat. The deadlift is the working woman's or man's lift.
- Less BW gain as deadlift strength increases as compared to squat.
It is important to note, the best way to improve a lift, is to practice that lift. So if you practice the squat and put the deadlift on the sideline, your deadlift proficiency will diminish, temporarily at least, but not for loss of strength but for neural reasons, i.e. lack of coordination, practice. But you also may experience gains later in the deadlift earned from squat training that develop as your relearn your technique. Only amateurs are always at their best and your deadlift gains won't all but vanish if you put your focus on developing your squat.
Now, I love the back squat, and I do believe you can practice it a la PTTP style....Olympic lifters squat nearly daily, but never to their limits, which are usually close if not surpassing that of powerlifters. Also, the squat isn't a "quad exercise", it's an everything exercise, like the deadlift, but different. The lift starts before you unrack the barbell. There's rack height, foot position, bar position, bracing, breathing and IAP and walkout that all have to be practiced
perfectly every single time you unrack the bar, not to mention the lift itself. I don't think it feels heavy because of lack of quad strength, but more of lack of putting a bar on your back often and with good technique.
Once again, there are many, including myself, who think the whole idea of deadlifting taking more than it gives is kind of overblown. Bob Peoples did okay deadlifting heavy pretty often, if I recall. Dave Dellanave, owner of the heaviest pound for pound Jefferson Deadlift advocates frequent pulling. I think the deadlift is just easier to abuse, as it's "forgiving" as
@Glen said, with poor form, meaning you can still make a rep when your technique has flown the coop. If you try to do so with a squat, you're dead meat. The prime movers of the bench are much smaller than the other two lifts, but ask a guy who goes and maxes their bench every week how his shoulders feel, or his bench progress is. Also, you almost have to generate virtual tension. With the deadlift, you don't get the advantage of "feeling the weight", before you lift. Tension has to be generated almost out of nothing, whereas unracking the weight let's you feel the tension before you actually do the main movement.
I wonder if it's not the lack of eccentric, but the lack of preloading the body correctly before the lift that really causes the fatigue after a heavy lift. After all, there's no eccentric in a clean and press but you do get to "feel" the weight before pressing. It is an advantage, whereas pressing out of a rack, if you don't pretense, your body is suddenly "shocked" with a heavy weight. I wonder if people do this in their deadlifts, causing excess fatigue. It is not the PTTP way.
The deadlift can tax the lower back, if intensity/volume are not kept in check, just as every other lift can falter from the same thing. Using Olympic lifters again, they probably pull hundreds of heavy weights a week from the floor, and squat on top of it. They succeed because they they train only in perfect form, and don't push to their limit's in training. Also, the Olympic lifts are much lighter and less forgiving in technique flaws than a deadlift. Go figure. Lots of reps, but none to failure or technique falter.
In conclusion,
- Any lift can be practiced often if there's a good reason, as long as intensity/volume/form are regarded.
- The squat is important, but that doesn't mean it has to be heavy, as @Steve Freides noted, goblet squats are excellent for training the pattern, and with just a kettlebell, you could continue training at home without having to Steinborn your bar and worry about your living room floor's integrity.
- If you want to get a strong back squat, you must back squat, deadlifting alone won't do it.
- If you wish to squat and deadlift simultaneously, there are many, many programs to choose from i.e. Starting strength, LP's are probably where'd you'd start. The simpler the better.