where to put light squat in 1-on-2-off where to put light squat in 1-on-2-off

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Thread: where to put light squat in 1-on-2-off

  1. #1
    Join Date
    Jan 2020
    Location
    Coventry, UK
    Posts
    31

    Question where to put light squat in 1-on-2-off

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    57yrs 93kg (205lb) 180cm (5'11)

    squat 5x 135 kg (297 lbs)
    bench 5x 95 kg (209 lbs)
    press 5x 57.5 kg (126 lbs)
    DL 5x 157.5 kg (347 lbs)

    I think my NLP is reaching the 'brutal' stage. Those squats are challenging. I changed from training 3 days a week (squatting twice, deadlift once) to 1-on-2-off in order to help with recovery. I'm now thinking about programming in a light squat day.

    Assuming this is a good idea, which would be the best slot for the light squat day in the Sq - Sq - DL sequence? Before the DL would mean 5 days before the heavy squat which seems a lot. But if the heavy squat is before the DL it might interfere with the DL, which I am very keen to progress.

    Thanks.

  2. #2
    Join Date
    Jan 2020
    Location
    Coventry, UK
    Posts
    31

    Default

    Sorry, it has just occurred to me that if I'm introducing a light squat day, I can probably go back to a 3-days-a-week program. But the question remains of where to put the light day in the Sq - DL - Sq. I'm thinking before the DL, to keep the DL as fresh as possible. Does that make sense?

  3. #3
    Join Date
    Sep 2021
    Location
    Chicago, Illinois
    Posts
    25

    Default

    If you are using a light day, you put it between the two heavy squat days (Monday: Heavy, Wednesday: light 80% or so, Friday: Heavy) something like that. I am not a coach, but if you are worried about the squat interfering with your deadlift, you can just put it on the Wednesday as that is your light day.

  4. #4
    Join Date
    Jan 2021
    Location
    Gatineau, QC
    Posts
    272

    Default

    Not an expert, but perhaps you could consider a mixed approach between your current 1-on-2-off program and changing to a 3-days-a-week schedule.

    Since your deadlift is quite strong, perhaps you could try the following sequence: heavy-squat (S), light-squat & deadlift (D), and heavy-squat, with 1 day of rest before D days, but 2 rest days before S days. Here is what this would look like compared to the other options you are considering:

    Capture.jpg

    This would result is a milder increase in frequency amounting to 1 extra training session per month, instead of 2 to 3. My husband is about your age and size and I doubt he would respond well to such an increase, even though he is doing light squats on deadlift day.

    But again, not an expert.

  5. #5
    Join Date
    Jan 2020
    Location
    Coventry, UK
    Posts
    31

    Default

    Thank you for the thoughtful reply, tiny&mighty. I like the look of your modified 1-on-2-off program.

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