squats and deadlifts , how much ?

[IronManlet]

It's usually easier to squat more often; mainly because the deadlift uses more muscles in your body (about 80%) compared to squats.

That said, you can adjust your workload over time and adapt to different things. Some people train one more than the other, but I would always do each one heavy at least 1x per week and go from there.

[big valsalva]

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.

[abett07]

having problems with the cleans on SS so i think I might start this 5x5 workout

does this look ok?

day1
squat 5x5
bench 5x5
barbel rows 5x5
standing calve raises 3x12
shrugs 3x12

day2
deadlift 5x5
overhead press 5x5
dips 3x10
barbel curls 3x12
abs

[big valsalva]

Originally Posted by abett07

having problems with the cleans on SS so i think I might start this 5x5 workout

does this look ok?

day1
squat 5x5
bench 5x5
barbel rows 5x5
standing calve raises 3x12
shrugs 3x12

day2
deadlift 5x5
overhead press 5x5
dips 3x10
barbel curls 3x12
abs

I suppose that looks OK. Is the rest of the SS program working for you? If the rest of it is good, I'd keep the program, and just address the issue of cleans. If it is a form problem, I'm the last to help you. If it is just a weight problem, try resetting back 10% or so. My simple solution, would be to bail on the cleans until someone could help me out on technique. For now, substitute in Pendlay rows. Not an exact substitution, I know, but they still work the jeepers out of your back.

Otherwise, what you have posted looks reasonable. Please keep in mind to give priority to your compound moves (squat, BP, deadlift, overhead press). Don't get caught up in carving out abs, or perfecting your "bicept peak." Those things will come in time. Focus on the main lifts. If recovery, fatigue, time, or any other limiting factor comes into play, MAKE SURE TO DO THE BIG LIFTS. Set aside the curls, calves, and shrugs for another day.

You're well on your way to being able to think things through. We like that here. Keep it up.

[big valsalva]

Originally Posted by abett07

having problems with the cleans on SS so i think I might start this 5x5 workout

does this look ok?

day1
squat 5x5
bench 5x5
barbel rows 5x5
standing calve raises 3x12
shrugs 3x12 (MAYBE DROP THIS)

day2
deadlift 5x5
overhead press 5x5
dips 3x10 (MOVE TO DAY ONE)
barbel curls 3x12 (DROP THIS - DO CHINUPS 3xFAILURE)
abs

I know this is getting off the original topic (frequency of squats/deadlifts). But upon further review of your proposed program, how about substituting some chinups instead of bicep curls. Your back will thank you, as it is a vertical pull (just like cleans), and your biceps will get some activity too. I know they're not a glamorous exercise. In fact, they can be downright humbling. But if you're willing to move your body through space doing dips, then maybe try moving your body through space doing chinups. Three to five sets to failure a couple times a week ought to do the trick. Maybe move dips to "Day 1" and chinups to "Day 2". I'd start with the underhand grip as it seems easier to me. Don't worry if you're like me and can barely do one rep. Just grab a bar and pull. If you can only get a partial rep, hold it for a few seconds. Your strength will eventually increase, and your back will look awesome.

This is not at all intended to be Gospel, just a suggestion. I stand by my earlier comment that what you proposed looked good.

[BendtheBar]

I would add that the 5x5's in your program will work best if the first 2 are ramped in some form. I am not a big fan of straight 5x5s in most cases on a fullbody approach.

Set 1 - 60% x 5
Set 2 - 80% x 5
Sets 3-5 - 100% x 5 reps

[big valsalva]

Originally Posted by BendtheBar

I would add that the 5x5's in your program will work best if the first 2 are ramped in some form. I am not a big fan of straight 5x5s in most cases on a fullbody approach.

Set 1 - 60% x 5
Set 2 - 80% x 5
Sets 3-5 - 100% x 5 reps

Very good point, BTB. In fact, I'm currently ramping all five sets in my program. But whatever floats one's boat...

[BendtheBar]

I am always paranoid about too much volume.

I know that some 5x5's (Stronglifts) are straight, but after warmup sets they can become a little too unrealistic for many of us.

[big valsalva]

Originally Posted by BendtheBar

I am always paranoid about too much volume.

I know that some 5x5's (Stronglifts) are straight, but after warmup sets they can become a little too unrealistic for many of us.

I found that out fairly early in my abbreviated Stronglifts endeavor. I still think it is a very good method for the right person (raw beginner; young; nothing else to do but eat, sleep, and lift). Of course, mehdi has people starting out with the empty bar for straight sets on all the lifts, so it could be a good six to eight weeks before most newbs hit the wall.

I forget, was it Reeves or Park that did it as you just outlined (2 warmups, then 3 sets of 5)? Still, at that rate and my current age...hoo boy.

[J_Byrd]

I have always found when building basic strength in people 4x6 increasing weights have worked well. When starting out I would often train my bench, then some Romanian deads. I would squat with various stances at the end of the week. The next week I wouldn't Romanian after benching, but squat heavier at the end of the week. I would follow that with some good mornings. Just a few thoughts. Best of luck to you.