Squat and Deadlift program

[Matteo.Za]

Hi!
I finally have access to a little gym with a friend, that has barbells, a squat rack and a leg press. We should be able to go at least once a week, max twice (tuesday and thursday).

I started training legs at home last year, but I only had two dumbbells and a maximum of 40kg - I did squats, deadlift and some lunges, but the little weight was always a limitation.
I'd like to start a strength program:

you suggest a 5x5?

Should I practice heavy squat only, or also deadlift? If the answer is yes: which one comes first?

 

Thank you all!

[Guest]

What other exercises/program are you doing?

[Matteo.Za]

I'm following F1 with the 4-day schedule at the moment.

No other sports (I stopped playing basketball for this year - I don't know if I'll be back next year).
Some running here and there, but not regularly.

[Connor Davies]

I'd recommend following 5/3/1 deadlifting on the one day and squatting on the other day (lower body days on the 4 day schedule)

 

Alternatively you could squat and deadlift (in that order) on the first day of your 2 day rest period. 

[Guest]

Finish the SLS for F1, then move onto negative SLS, graduated, deck, then the full thing (as outlined in BtGB). Then swap out your SLS days for barbell squats.

 

As for deadlifts, I would only do a set or two AFTER Foundation work. They're extremely taxing on the entire body, and if you tried to do too much it would mess with your Foundation progress.

 

Master SLS for F1, then work up to full SLS via BtGB (the progressions I was talking about up there), then start squatting with weight.

[Matteo.Za]

I can do SLS, maybe not with perfect form (the straight leg is not entirely parallel to the ground throughout the reps). I trained it way before starting F1, but I wanted to master the perfect form in every rep. But I also wanted to gain more strength now that I have the strength for doing the sls.

You suggest the same path aforementioned?

[Guest]

If you can do SLS for 5x5 each leg, then go ahead and replace SLS for squat (front or back, I prefer front) sessions. Weights are superior to gaining strength in the lower body than bodyweight exercises, although shrimp squats (advanced and super advanced (elevated)) are pretty difficult.

[Matteo.Za]

Thank you very much for all the info and suggestions! 

[Blairbob]

 

although shrimp squats (advanced and super advanced (elevated)) are pretty difficult.

I guess...

 There is a lot you can do.

 531, keep it simple. Add in FS after back squats on Sq day as assistance work or couple the FS with DL on the DL day. Another thing I have seen for those who wanted to squat and DL 2d/week was Dynamic Effort Squats on the Max Effort DL day and vice versa with DL ( So DE DL on ME Sq days ).

 Most 5x5 programs are actually just weekly programs rather than just an isolated 5x5 one day. I mean, hell anything in this sense is better than nothing. Even if you only went one day and just worked either a Squat or Deadlift, that's better than nothing. You could alternate FS/BS and Single Leg DL or regular DL, sumo DL, trap bar DL ( kind of in between of both Sq and DL ).

 TBH, since it's just something additional you can probably mix it up. Unless you are shooting for a 2.5xBW Sq/3xBW DL in X amount of times.

 

 It can be 5x5, 10x2/3, 7x3, 4x6, 4/8x8/4, 6x6, 5x3, 3x5, singles, doubles or triples in ascending for a max (with some backoff sets at %). Or even the good ole 20r BS or something like ascending 10's in BL/DS.

 Thing is, I would leave the BS/DL to after the gymnastics stuff. I did it this way when I trained both and it worked well but was DOOM for gymnastics if I DL'd before.

 These days I've been switching to Squatting before the Olympic Lifts and it works and I generally will still work up to 85-95% well but I've only done it with the OHS and FS. I'm still wary about doing it for the BS.

 The day after DL heavy, your pull strength will be taxed to some degree. Not really an issue with the squat though it might affect your core stability or strength.