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yo adam, deadlift/squat split

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Joni		yo adam, deadlift/squat split	02-11-2006 @ 12:38
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	alright mate, may as well plan this here. here are my thoughts: wednesday: speed! Squats first, then deads. I'd go doubles with squats, and singles with deads. Deads could be a tad bit heavier than normal speed work, because personally i need to work on the form. For you i think working on acceleration could help you with your stciking point. But this is useless if we do it with 140kg, need to go a bit heavier than that. So on wed: squats - bench - dead sunday: heavy day. Alternate weeks: 1.squat heavy, singles, then maybe back down to doubles. bench after that, and then rack pulls or stiff legs or maybe both? 2. deadlift heavy. bench after that, and then assistance work, maybe stiff legs, maybe front squats, ideas for this day?
Cuddles		...	02-11-2006 @ 14:29
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	I like the plan. Its not far off a basic westside split, a lot of the guys logs that ive looked at do speed squats and deads in a week, and I think that as long as you arent maxing every sunday you wont come near burn-out. Just make sure you make progress on the Sundays. Unless you have a real firm handle on your speed stuff its not quite so easy to measure progress, so make sure you get some on the Sundays. I agree with the deads being slightly heavier too, I think 60-80% works better for them, although I actually do 'semi-speed work' at 85%. But that might be a little high for your goals.
Joni		...	02-11-2006 @ 14:34
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	yeah i was thinking the speed dead work to be singles with 170-180 to start with and increasing after being happy with the speed. So that falls close to that 70-80% range, 60% would be too light i think because i am only pulling singles.
Cuddles		...	02-11-2006 @ 14:44
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Btw, Joni, I really dont think you're getting anywhere near enough lat work right now. From looking through your log the pressing v pulling volume is pretty different. Plus if you're going to do the Russian squat routine then you're going to be pressing 3 times a week. Dont forget your lat work mate, especially not with your history of shoulder problems.
Adam		...	02-11-2006 @ 15:03
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260 665.0 kgs @ 90kgs UnEq	I like the look of the plan. I thinking about doing stiff deads on Wednesday instead of Sunday though. The basic outline of the plan would go something like this, Sunday - Squats / Deads Rack Pulls Boards Rows Tuesday - Close Grip Dips Chins Shoulder Work Wednesday - Speed work for squats/deads Stiff Deads Rows Abs Friday - Bench DB Press Chins Shoulder Work I was thinking of just alternating speed squats and deads every week, as opposed to doing them both every Wednesday. I definately want to work on stiff deads and rack pulls to address my weakest area on deads. One idea may be on the Sunday we squat, do speed deads off plates after. Then on the Sunday we deadlift follow them with rack pulls. On wednesday just stick to squat speed work. I'm not sure if i want to deadlift twice a week, particularly not above or around 80% both days.
Joni		...	02-11-2006 @ 15:23
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	yeah i think we both have our own weak points we want to work on, mine is defo deadlifts, just 15kg between my squat and dead pb So i dont think it would be a bad idea for me to deadlift twice every other week, making it 3 times/2 weeks. good plan you have, mine would look like: Wednesday speed squats bench speed deads pullups Friday bench row push press mock about Sunday Heavy squat or dead bench rack pull, stiff leg, or even front squat if feeling stupid. abs (or could do this on wednesday as well) I see there was no provision for no necks in your routine Adam? I presume because they are as self evident to any routine as drinking water, so you dont actually even have to write them down.
Adam		...	02-11-2006 @ 15:39
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260 665.0 kgs @ 90kgs UnEq	Absolutely, no neck every session. In the form of shrugs, upright rows or rear delt flyes. My traps are actually sore from rear delt flyes yesterday.
Alex		...	03-11-2006 @ 01:51
Picca Boo Member 16, 1204 posts SQ 140, BP 130, DL 200 470.0 kgs @ 77kgs UnEq	Adam do you recommend shrugs then? I've never done them but will do so gladly if they help my DL.
Adam		...	05-11-2006 @ 21:06
Gone squatting Member 12, 386 posts SQ 250, BP 155, DL 260 665.0 kgs @ 90kgs UnEq	Shrugs won't really help your deads. If you want to improve your deads work on rack pulls, deads off plates or stiff deads.
Joni		...	05-11-2006 @ 21:27
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	david, shrugs help you to get rid of your neck mate.
DMPM		...	11-11-2006 @ 10:05
AUSTRALIA !!! AUSTRALIA !!! AUSTRALIA !!! Member 22, 452 posts SQ 250, BP 195, DL 250 695.0 kgs @ 121kgs Eq	Joni, as you may well have known, my deadlift totally deserted me earlier this year. What I did was this:- DE Lower - DE box squats followed by deadlifts ME Lower - ME squats followed by RDLs I started out doing 20x1 or so with the deads with a light weight to teach myself how to pull again, LOL. And I've been increasing the weight and dropping the reps each week. Good 'ol linear peroid. ouch... Been working for me anyway.
Joni		...	11-11-2006 @ 14:24
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	DMPM, goo luck with the 500lbs today mate!
DMPM		...	11-11-2006 @ 19:27
AUSTRALIA !!! AUSTRALIA !!! AUSTRALIA !!! Member 22, 452 posts SQ 250, BP 195, DL 250 695.0 kgs @ 121kgs Eq	Originally posted by Joni... DMPM, goo luck with the 500lbs today mate! Did it easy mate...
Joni		...	11-11-2006 @ 22:36
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	thats what i like to hear
DMPM		...	12-11-2006 @ 12:58
AUSTRALIA !!! AUSTRALIA !!! AUSTRALIA !!! Member 22, 452 posts SQ 250, BP 195, DL 250 695.0 kgs @ 121kgs Eq	Originally posted by Joni... thats what i like to hear Cheers. Pulled 230 after that as well (with a slight hitch).

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