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Old 05-11-2011, 12:20 AM   #1
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Default Deads Instead of Squats?

..
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Last edited by Abaddon; 05-11-2011 at 12:39 AM.
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Old 05-11-2011, 12:40 AM   #2
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Sorry, having trouble posting my complete question atm.
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-11-2011, 01:02 AM   #3
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Long story short: In my 4 day body part style routine (which I perform 3 days a week, if that, and still make great gains) I am using front squats on my Legs, Traps and Forearms day because I don't have the equip for back squats.

I am not a fan of the front squat, esp now that I am able to go heavier. I find them awkward and a poor substitute for the back squat.

In addition to this, I am loving hexbar deadlifts; they allow me to go much heavier, safer. Deads give me pretty damn satisfying leg DOMS too, so I'd like to use them in place of the front squats.

Am I neglecting anything by doing this?

I've also found that the deadlifts on Back and Shoulders day are very draining and I've had to reduce my overall volume because of them.

Here's how both routines look right now:



ALSO: With the deads gone I can beef up my Back routine a little bit. I have scrapped straight arm lateral pushdowns, and don't want to use them again...
I am sure there are other options out there.

Suggestions?
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-11-2011, 04:52 AM   #4
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you can replace the deads with Pullups, and when you can do sets of 10 start adding weight...

i used to deadlift on leg day i dont think that it will cause any real problems.. maybe you can deadlift and just do light front squats....
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Old 05-11-2011, 04:56 AM   #5
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you can replace the deads with Pullups, and when you can do sets of 10 start adding weight...

i used to deadlift on leg day i dont think that it will cause any real problems.. maybe you can deadlift and just do light front squats....
Thanks for the response NT.
I am too heavy at the moment to do more than a couple of pullups.

Functionally speaking, my front squats are weird. I start from a sitting position... it's very much an improvised exercise that I'd rather not use, IF I can get perfectly good results with deads and a solid routine overall.
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W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-11-2011, 06:08 AM   #6
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IMO you need to squat more than you need to deadlift. If front squats are the only barbell variant that you can do, I definitely would NOT drop them. You could add Goblet squats, dumbell split squats and other DBELL variants into the mix but they are a poor substitute for a heavy barbell squat of any kind.

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Old 05-11-2011, 06:11 AM   #7
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Originally Posted by LtL View Post
IMO you need to squat more than you need to deadlift. If front squats are the only barbell variant that you can do, I definitely would NOT drop them. You could add Goblet squats, dumbell split squats and other DBELL variants into the mix but they are a poor substitute for a heavy barbell squat of any kind.

LtL
So, bottom line: keep the squats.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-11-2011, 06:19 AM   #8
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Nail on the head there buddy; keep the squats. I mean if you're not squatting, you may as well just hit chest and biceptz every day

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Old 05-11-2011, 06:47 AM   #9
Abaddon
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Quote:
Originally Posted by LtL View Post
Nail on the head there buddy; keep the squats. I mean if you're not squatting, you may as well just hit chest and biceptz every day
LtL
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet

Last edited by Abaddon; 05-11-2011 at 07:00 AM.
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Old 05-11-2011, 08:00 AM   #10
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BUMP for the lulz
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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