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A common mistake many powerlifters make is (both) deadlifting and squatting heavy every week. Most drug free athletes can’t both squat and deadlift heavy every week because it regularly leads to an overtraining syndrome.
If you squat heavy weekly there is no reason to deadlift heavy every week as well. Squatting has a good carryover effect because you are working many of the same muscles you use in deadlifting. Squatting will make you a stronger deadlifter. We recommend deadlifting heavy every two to four weeks depending on your recuperative capacity but do not squat and deadlift heavy in the same week.

Heavy Lower Body Training (4 week cycle)
Example:
Week 1-  Heavy Squat or Variation of the Squat
Week 2-  Heavy Squat or Variation of the Squat
Week 3-  Heavy Squat or Variation of the Squat
Week 4-  Heavy Deadlift or Variation of the Deadlift

It is a good idea to incorporate weekly explosive sub- maximal squatting and deadlifting type exercises into your weekly routine on dynamic / or “light” days.



If you have questions or suggestions please contact me at: keith@ironboypowerlifting.net

Keith Payne CFT, CSN, YFS
Executive Director
IRON BOY POWERLIFTING

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