Very solid advice given by all here. I find that I NEED to squat more frequently just to keep my legs from getting sore. That was the major drawback of the 531 program when I was running that. I was squatting once every nine days or so, and it was always a shock to my legs. Currently, I squat thrice a week, and have no problems with DOMS. I squat with a Heavy, Light, Medium format. Deadlifting is another story. At a pure beginner level, you may be able to deadlift twice a week (or maybe three times in two weeks), but as you get more advanced, you'll find your recovery ability an issue. Then probably once a week, or like when I was running 531, once every nine or ten days. Sometimes if I know I HAVE to adjust my workout schedule and actually miss a workout, I'll try to make it so I miss deadlifts. Deads are more forgiving if missed. My body can benefit from the extra recovery, and if I only miss one deadlift workout, I can usually just jump right back in where I was next time.
Good luck, and welcome aboard, abett07.
Bogdan Petia Sarac - Must keel moose and squirrel
Cancer Survivor - 7/21/10
Benchmark 5K time: 27:45 (3/5/11)
It's not the weight we move, but the people we move that matters. -- Bearded Beast of Duloc (12/31/10)