Squat and Dead every week or other week?

Dlove

Product of Test
Right now my lower back is havin a tough time recovering from squats and deads everyweek. It just started happening about a week ago. I just started a cycle back up and am thinkin that maybe I can stick it out and I will recover quicker. Someone told me it's best to deadlift every other week if you pullin 400+ for reps and that's where Im at. Do you guys prefer deads and squats every week or other week? Im on PB's 3 day routine. Lovin it but just havin a little back pain.
 
I'm doing sometihng extremly simulars ot pbs routine

I woludn't go every other wek try ever 10 days first bro.

as always if your hiavnig pain double check your form Im' sure pb will help you with that.
 
Dlove said:
Right now my lower back is havin a tough time recovering from squats and deads everyweek. It just started happening about a week ago. I just started a cycle back up and am thinkin that maybe I can stick it out and I will recover quicker. Someone told me it's best to deadlift every other week if you pullin 400+ for reps and that's where Im at. Do you guys prefer deads and squats every week or other week? Im on PB's 3 day routine. Lovin it but just havin a little back pain.
you said you just started a cycle , some steroids are notorious for causeing terrible low back pumps/pain dbol and tren are some of the worst but others do as well .
 
I would probaby squat one week, and box squat the next. Box squatting seems easier on my body. Then you can pull every other week, or possibly two out of every three. You can also do variations of the pull, such as off blocks and rack pulls.
 
dont overlook stretching as well 45*hypers and reverse hypers to help you recover..

if you dont have a rev hyper you can use a 45 hyper just lay your midsection over the bar and use the footpads to hold on..its a little tuff on the stomach but you can crank out some reps without weight and itll be just as good
 
jcp2 said:
I would probaby squat one week, and box squat the next. Box squatting seems easier on my body. Then you can pull every other week, or possibly two out of every three. You can also do variations of the pull, such as off blocks and rack pulls.

That's what I was thinking after leaving the gym today. Ive been deadlifting and squating every week for a while now and need to start switching it up.

JC, What are off block's. I know what rack pulls are but unfortunately haven't done them yet so Im not to sure exactly how to do em. They look pretty self explanitory.
 
blackbeard said:
dont overlook stretching as well 45*hypers and reverse hypers to help you recover..

if you dont have a rev hyper you can use a 45 hyper just lay your midsection over the bar and use the footpads to hold on..its a little tuff on the stomach but you can crank out some reps without weight and itll be just as good

We have a hyperextension but I never use it. It's kinda a crusher on my back. When do you incorporate them in your routine?
 
Dlove said:
We have a hyperextension but I never use it. It's kinda a crusher on my back. When do you incorporate them in your routine?

i havent been doing them heavy but i am going to start using more weight on them..
normally i do them on ME and DE squat day as a thrid or final move for the low back..i normally keep the reps high 10-15 and usually got up to 45 lbs..i would use bodyweight though and make sure you are squeezing your glutes and only going up to parallel
 
Dlove said:
That's what I was thinking after leaving the gym today. Ive been deadlifting and squating every week for a while now and need to start switching it up.

JC, What are off block's. I know what rack pulls are but unfortunately haven't done them yet so Im not to sure exactly how to do em. They look pretty self explanitory.


Do deads standing on a three inch platform. I like hyperextensions with a band instead of weight. Bands are much better imo on strengthening the back, they really make you tighten that arch, you pick up a mini band or two real cheap.
 
jcp2 said:
Do deads standing on a three inch platform. I like hyperextensions with a band instead of weight. Bands are much better imo on strengthening the back, they really make you tighten that arch, you pick up a mini band or two real cheap.

Im not sure what you mean about the band with hyper. I quess I haven't seen one any clips?
 
Dlove said:
Im not sure what you mean about the band with hyper. I quess I haven't seen one any clips?
Take a mini band and put it around you neck, bup the other end around the feet of they hyper, and as you go up the tension gets greater, putting more emphasis on the top part or the arch. The arch is what you really want to be strong, when you dead, and when you squat.
 
jcp2 said:
Take a mini band and put it around you neck, bup the other end around the feet of they hyper, and as you go up the tension gets greater, putting more emphasis on the top part or the arch. The arch is what you really want to be strong, when you dead, and when you squat.

Dman sorry JC Im just kinda confused. I wish I knew what band you were talking about. I mean I know what a band is and I thought the hyperextion was the pad you lay across like your body is flyin with the feet tucked under the pad. Then you lower your stomack down and with the stress on the lower back you come up to parrallel. I can't see how you wrap a band around and do this? Sorry Im not catchin on I appreciate your help cause this is something I really need to do and will probably help significantly.
 
blackbeard said:

Thanx BB. Man some of those clips take forever to download on my laptop. I downloaded the 3 inch block deadlift before bed woke up today and saw it. I think it took an hr. and half. It looks like using the block makes the lift more stable.

Im gonna incorporate them. I think what Im goona do is one week Rack pulls and squats. Another week roman deads and box squats. And then another week block deads and pause squats. This otta keep nice variety in my routine and should help keep the lower back a little fresher.

I also wanna incorporate this band hyper extension thing but still can't fiqure out how to do it.
 
i dont know about changing in that much. you wont be able to record progress that way. i would say deadlift 3 out of 4 weeks. do rack pulls instead of floor for that one week. keep squatting, just change it up every now and then for a bit like 2-3 weeks of high rep breathing squats, then return to normal for a while, then when you stall, change it up again to pause or box squats. just my opinion. others might be able to better help you. but i dont believe in changing a routine THAT much.
 
Starkraven said:
i dont know about changing in that much. you wont be able to record progress that way. i would say deadlift 3 out of 4 weeks. do rack pulls instead of floor for that one week. keep squatting, just change it up every now and then for a bit like 2-3 weeks of high rep breathing squats, then return to normal for a while, then when you stall, change it up again to pause or box squats. just my opinion. others might be able to better help you. but i dont believe in changing a routine THAT much.

You could be right. I quess I need to feel it out and see what works.
 
Starkraven said:
i dont know about changing in that much. you wont be able to record progress that way. i would say deadlift 3 out of 4 weeks. do rack pulls instead of floor for that one week. keep squatting, just change it up every now and then for a bit like 2-3 weeks of high rep breathing squats, then return to normal for a while, then when you stall, change it up again to pause or box squats. just my opinion. others might be able to better help you. but i dont believe in changing a routine THAT much.

You don't need to deadift more than once a month to chart progress, especially if you do variations. The variations, especially doing blocks if you are weak off the floor, will help your dead at times more than doing the deads do.
 
i pull once every three weeks.

band hypers are the band around your neck and the other end arounf the base of the hyper. pull like hell. i use the blue band choked all the way down on these. brutal.
 
Dlove said:
Thanx BB. Man some of those clips take forever to download on my laptop. I downloaded the 3 inch block deadlift before bed woke up today and saw it. I think it took an hr. and half. It looks like using the block makes the lift more stable.

Im gonna incorporate them. I think what Im goona do is one week Rack pulls and squats. Another week roman deads and box squats. And then another week block deads and pause squats. This otta keep nice variety in my routine and should help keep the lower back a little fresher.

I also wanna incorporate this band hyper extension thing but still can't fiqure out how to do it.

you got dial up?

takes 30 seconds or less to download those clips.
 
pullinbig said:
you got dial up?

takes 30 seconds or less to download those clips.

yeah i got dial up. at work they download no problem but for some reason this laptop is so weak. i wish there was a clip of these band hyper's you guys are talkin about cause im still clueless what they are. i thought the hyperextion was that pad you lay across with the two leg pads behind you.
 
Back
Top