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Replace Squats

  • 12-11-2009 1:21pm
    #1
    jaggiebunnet
    Registered Users Posts: 1,361 ✭✭✭


    hi all - don't panic - I am not thinking on removing Squats from my workout!

    Basically I am doing SS and finding the 3 days a week Squatting tough going as I get heavier as I don't think I am recovering well enough to allow me to progress - I have experimented with changing my routine to only Squat Monday and Friday and find it much better, able to squat heavier and recover better. So my question is what should I put into my Wed workout to replace it? I already deadlift on a wed and so not sure that bent over rows (which I thought about) would be too much on the same day? Maybe I am wrong and it would actually be a good idea? Thanks in advance.


Comments

  • #2
    token
    Registered Users, Registered Users 2 Posts: 1,806 ✭✭✭token


    I think the recommendation is Front Squat 5x3 or more back squats but lighter ones 2x5 @ 80%. Basically keep squatting but use less weight or a type of squat that requires you to use less weight.


  • #3
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Bent over rows and deadlifts together might be a lot of work for your lower back. Lunges might be a good idea to compliment the deadlifts if you aren't doing them already.


  • #4
    justsomebloke
    Registered Users, Registered Users 2 Posts: 10,407 ✭✭✭✭justsomebloke


    dumbell thrusters FTW:D


  • #5
    Roper
    Closed Accounts Posts: 6,448 ✭✭✭Roper


    What percentage of your 1RM are you using?


  • #6
    jaggiebunnet
    Registered Users Posts: 1,361 ✭✭✭jaggiebunnet


    Roper wrote: »
    What percentage of your 1RM are you using?
    Well I am working my way up as per SS with the linear progression so don't rightly know my 1RM, I would say I could do around 110 for 1RM (don't really know but max I have done is 105 squatting down fully) and before I was off with the cold there I was doing 95kg 2 days a week (down from 97.5 3 days a week as I just felt i was not getting low enough and so stalling my progression to 100kg).
    I think the recommendation is Front Squat 5x3 or more back squats but lighter ones 2x5 @ 80%. Basically keep squatting but use less weight or a type of squat that requires you to use less weight.
    Yeah did consider the front squats, never thought about lighter back squats might consider both of them.
    Lunges might be a good idea to compliment the deadlifts if you aren't doing
    them already.

    Haven;t tried these, might look at these also, but I think I am inclined to reconsider and look at front squats or lighter back squats on the Wed.


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