deadlifting and squatting heavy every week

[malhavoc]

I'm not a powerlifter, but I can't resist deadlifting and squatting heavy (deadlifts are typically in the 1-5 rep range, and squats are 6-8)

Normally I'll deadlift with back for 2-3 sets and squat on another day with quads for 3-4 sets. Would it be overtraining to do them both in the same week? I lift 3 days a week with at least 1 day in between each session.

Another idea I've been toying with is alternating heavy deads with high rep ones (2-3 sets of 1-5 reps one week, and 1 set of 20 the next, and so on). Any thoughts on any of this?

 

[b fold the truth]

I would not deadlift heavy for more than 3 weeks straight. After that...I would switch to light dimel deads, speed rack pulls, etc... Pick something that is similar to a deadlift and do them instead...and after doing goodmornings.

For strongman...I need to work on my weakpoints now. I need to increase my deadlift strength. Here is what I plan to do.

week 1: deadlift
week 2: slightly heavier deadlift
week 3: really push my deadlift
week 4: goodmorning
week 5: slightly heavier goodmorning
week 6: really push my goodmorning
week 7: begin again with deadlift.

I also cycle the way that I do my goodmornings...I do them with different variations.

Just a few thoughts...

B True

 

[gymtime]

I agree with Btrue. Heavy deads are great, but after a while, you're tempting fate injury-wise.

 

[malhavoc]

I would not deadlift heavy for more than 3 weeks straight. After that...I would switch to light dimel deads, speed rack pulls, etc... Pick something that is similar to a deadlift and do them instead...and after doing goodmornings.

For strongman...I need to work on my weakpoints now. I need to increase my deadlift strength. Here is what I plan to do.

week 1: deadlift
week 2: slightly heavier deadlift
week 3: really push my deadlift
week 4: goodmorning
week 5: slightly heavier goodmorning
week 6: really push my goodmorning
week 7: begin again with deadlift.

I also cycle the way that I do my goodmornings...I do them with different variations.

Just a few thoughts...

B True

Thanks for the advice ... one question though, if I do cycle through heavy weight to lighter weight and back, how hard do you push yourself on the lighter weight? as much as you would on heavier? (ie: if I pull 405 x 5 one week, and then drop it to 315 the next, should I pull it until failure or close to it?)

 

[gymtime]

Thanks for the advice ... one question though, if I do cycle through heavy weight to lighter weight and back, how hard do you push yourself on the lighter weight? as much as you would on heavier? (ie: if I pull 405 x 5 one week, and then drop it to 315 the next, should I pull it until failure or close to it?)

Good question. IMO, the whole point of cycling down to a lighter weight is to give your back a bit of a break and give yourself some growth time. While I'd definitely do more reps on a light cycle than a heavy one, I wouldn't necessarily go balls out to failure.

For example, If you're doing 405 for 5 reps as a heavy week, going down to 315, I'd go 8-10 reps. This should be fairly easy for you, but still somewhat challenging. Then of course, you'll be adding weight over the following weeks.

 

[supersizeme]

agreed...cycle heavy and light weeks.

what i've been doing is hitting a heavy week of deads where my max reps are 9-10 range on my first set (going down to 7-9, then 5-6 on following sets). then the next week i'll attempt a 20 rep set at a lighter weight. then back to heavies next week. when i first started d/ling...i would do heavy sets every single week to failure and decided that was a big too taxing so i started throwing in the lighter weight alternate weeks.

squatting i'll do the same alternating routine.

 

[b fold the truth]

Let me clarify...there is no need to do more than a single on deads.

light = 550-585
moderate = 585-610
heavy = new max, 629 plus

The light session is way below my 1rm and easy. The moderate is basically in preperation for the heavy week and so I can judge how it felt and what weight I want to pull for my heavy week. My heavy week...I try to beat my PR by a couple of pounds. My heavy week usually leaves me walking a bit funny for a few days..lol.

B True

 

[BodybuildingUniverse]

I deadlift every other week myself and squat heavy every other week. That is to say that every other squat workout is a high rep workout, going for 15 or more reps. I look forward to the heavy workouts myself as the high reps KILL ME!