I am having a squat plateu over months now and i am thinking if deadlifts carry over too much fatigue.
I squat 3 times per week and deadlift 2 times per week. Squat: ( 1 comp day , 2 variation days ), Deadlift(1 comp day , 1 variation day).
if i deadlift 1 per week will my squat improve faster ?
Or i should arrange my deadlift days a little different ?
Chris,
I can’t really tell from the information provided why your squat hasn’t improved recently. It seems unlikely to be fatigue related if you squat first in the week though. What program are you running?
-Jordan
Mon : comp Squat ( 1 @ 8, 3 sets of 5 reps @ 8) , comp bench(1 @ 8, 3 sets of 5 reps @ 8) , OHP (MYO reps)
Tue : comp Deadlift( 1 @ 8, 3 sets of 5 reps @ 8), 3 sec pause bench( 5 sets of 4 reps @ 8), High bar Squat ( 4 sets of 10 @ 6-7)
Thu: Paused squat ( 5 sets of 4 reps @ 8) 2 sec pause bench(5 sets of 4 reps @ 8) , OHP ( 4 sets of 8 @8)
Fri: Deficit Deadlift( 4 sets of 6 @8) wide grip bench ( 5 sets of 5 @ 8)
Each week i would add 1 set in the comp lifts until i reach 5 sets.
I am at this program for 6 weeks. Almost no improvement on Squat, deadlift but i am improving on bench alot
Before this program i did a 3 day program with the same volume in squat,deadlift.
I change it to the 4 day because i wanted +1 day for bench and i didnt want to squat and deadlift on the same day
Yea, nothing stands out to me that suggests the deadlift fatigue is causing the squat plateau. It seems more probable to me that the lower body programming isn’t well-suited to you. Off the cuff, I think I’d skip the singles if you don’t have a meet coming up in the next 4 -6 months and I’d lower the average intensity for the back off work on lower body exercises. I’d also do half the volume on the HBBS on day 2.
You may look into one of our programs if you need a hand here.
Thank you Dr. Feigenbaum. I ll apply your advice to my program and see how it goes.