Which day to Squat Dead and SLDL

[gonelifting]

How can I incorporate these excercises in a 2 day split? I`m doing this workout #1 monday
#2 wednesday
#1 friday

#2 monday etc...

I was doing them once a week but wanna do more frequent.

Deadlift
SLDL
Squat
These three I`m having trouble with WHERE to put them. (and I want to do ALL of them)I`m now doing WO #1 Squat , SLDL, Shrugs DB shoulder press, Curls CGBP.

WO #2 Incline DB BP, Supported DB row, Pullups, Deadlifts.

Any suggestions? should I just go back to once a week? I`m going for hypertrophy, and would`nt mind some strength increse on the way.

 

[Jordaz]

BUMP FOR YA

 

[casualbb]

It sounds blasphemous, but I'd drop the deadlifts and put SLDL in their place. My reasoning being that a deadlift is like a cross between a squat and a stiff-legged deadlift, so there's no need for it.

Now when you're done gaining and want to go for strength you can go back to the deadlifting. You probably won't lose any strength on them and may even gain.

 

[overhead]

Not sure if this will work for you or not, but this is how I do them

Workout 1: Workout2:
Bicep Chest
Forearm Shoulder
Calves Tricep
*SLDL Back width
*Squat *Deadlift

 

[overhead]

spacing got messed up, let me try again

workout 1: Bicep, Forearm, Calves, *SLDL, *SQUAT

workout 2: Chest, Shoulder, Tricep, Back width, *DEADLIFT

 

[Tagio]

casual, my limited experience bears you out. I only do sumo deads about once a month when I max out. usually I only do them SLDL style and I also squat a lot. But I gain faster on my sumo DL then any other exercise (it uses my strongest muscles but has a shorter ROM than my squat or SLDL).

 

[SofaGeorge]

I definitely would NOT drop deads. They are not a cross between squats and SLDL... they are their own animal.

If you want a massive back here is the formula:

Deadlifts
Pullups
Bent over rows

 

[Debaser]

SLDL's do not hit your back hard enough for me to agree with you casual. I love full ROM deadlifts but nothing kills your back like partial deads with a wide grip, here's a snippet from Dave Maurice for those interested:

To perform the wide grip partial deadlift, set up with blocks or in a power rack so that the bar is anywhere between just below your knee caps to the center of your knee caps. To get your grip width, flex your lats like you want to show off, and then put your straight arms out and resting on the lats (you'll look like a dork). Anywhere between there and arms about 45 degrees out from your body will work. Use a pronated grip and use straps. The performance of these is just like that of a regular deadlift from the midpoint position, only with a wider grip. To really get benefit out of these, the lifter has to be good at fighting to pull the bar back at all stages of the lift. None of this "arm hanging down" nonsense. Not only can that lead to back rounding, it can be very hard on the shoulders. Start with the bar right against the knees, and drag the bar up and down the thighs. Try to think row - you can't row such a heavy bar, but you can sure try to pull your shoulders back and try to to touch your shoulder blades to each other. Again, this is just like a deadlift; only your grip position and range of motion has been changed.

Compared to regular deadlifts, these hit the upper back harder, the middle back as hard or harder, and don't give up much for strengthening of the erectors. At the same time, they take enough off the pounding the hips and low back get from regular deadlifts so as to not interfere with squats in those individuals that find squatting and deadlifting heavy in the same week to be too much. By the same token, since these don't do as much for hips and thighs as conventional deadlifts, the lifter better be really getting the job done on those parts with squats or leg presses.

Compared to a conventional partial deadlift, these will do more for the back with less spinal loading. Compared to snatch grip deadlifts, they allow heavier weights over a similar range of motion for the back muscles, while reducing the odds of aggravating the low back. Most importantly, they offer even the clutzy or short armed individuals a way of loading the muscles loaded in a deadlift or dynamic pull in relative safety.

 

[casualbb]

Nobody seems to want to look at the underlying movements. Look, squats, deadlifts, SLDL...all are combinations of hip extension and knee extension.

A conventional deadlift is a is almost equal parts of both. Squat is more towards the knee extension end, and SLDL is more towards the hip extension end.

Now if you do squats and SLDL, YOU'VE GOT BOTH MOTIONS COVERED! Why does everyone think a conventional deadlift is so magical? Because you can handle the most weight?

As to partial deadlifts, yes you handle more weight but the erectors operate from a position of biomechanical advantage relative to the bottom position of a regular deadlift. From the pulling angle, much of the weight is transferred to the spine as compression forces rather than pulling on the erectors. This is because the angle between spine and hips is less than a right angle. The actual load born by the erectors is related to the sine of the angle, so the higher up you go the less load is on the erectors. Unless you are working on your grip (which you aren't because the dude says to use straps), I'd just do SLDL. As to the dude's argument of rack deads putting more stress on the upper back, well sure it does. But it's never gonna compare to a regular barbell row or chin for actually growing muscle.

Bottom line, I do think a form of deadlift is important but if you're doing squats, SLDL works best because it gets the hip extension movement to complement the quad work of squats.

-casual

 

[gonelifting]

Thanks dudes, I thought this thread was dead...

I just started LOVING deads too much to let them go. I was actually thinking of dropping SLDL on one of the 2 days and adding leg curls and switching back and forth.

Also was thinking of doing deads every other workout on deads day. for example WO #2 I would do deads then the next WO#2 I would`nt. or...

I could change the rep scheme and keep doing everything like one day 10-12 reps for all sets and the other day 4-6 reps. Hows that?

If I don`t change ANYTHING I`ll be doing Mon-Squats Sldl - Wed-Deads Fri- Squats SLDL , Mon-Deads... every other day. that`s too much.

How do my ideas sound? which ones are the best?