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  1. #1
    Registered User Xpiro's Avatar
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    Squats 2x/wk or more

    For those of you that squat at least twice per week, which variations do you use? Same for both are all, different rep ranges? 2 variations or more, same or different ranges?

    I’ve been doing high bar 2x/wk at 6-8 and 9-12, but I’m considering dropping the 9-12 for BB hack squats 9-12 to focus on deadlifts that day. A little concerned that it’ll take me out of the groove/de-acclimate me to bearing a heavier load on my back—I’ve only ever done the same type of squat twice per week—but on the other hand it might help with explosiveness.
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  2. #2
    Registered User BeginnerGainz's Avatar
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    I don’t anymore but I’ve done safety bar squats (to below “legal” depth), super low goblet squats, machine hack squats and leg presses (all the same general movement pattern) in a week before.

    If you have 2 leg days, you could do one or two movements, provided one is “lighter” if you choose to do 2 in the same workout.

    Or if you have 2 leg days, you could do one kind of squat and one kind of deadlift, but have 2-3 or more different templates so while you’re still getting a stimulus, you always have some variety to look forward too.
    Age: 30

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  3. #3
    Registered User TAWS6's Avatar
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    Heavy one day and maintenance on the other
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  4. #4
    Not Aware veggie530's Avatar
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    I usually work them like this:

    Barbell back squat 5x3, 5x5, 3x3, etc, one of those

    Then on my 2nd leg day

    Barbell back squat 5x10 @ 65, 70, 75% depending on the week of my program

    Or instead of doing barbell back squat again I'll do a goblet, front squat, etc but still 5x10
    September 2022:
    BW: 184.5
    B: 300x3, 225 x 14
    S: 315 x 1, 225 x 18
    DL: 350x4; 385 x 1; Trap Bar DL: 405 x 1
    OHP: 185 x 2, 135 x 12
    Chins: 19 Pushups: 60
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  5. #5
    Registered User Xpiro's Avatar
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    Well I messed around on a deload and found that my knees have gotten bad enough that I can’t really do barbell hacks, even with light weights, so those are off the drawing board. I’ve done back squats and conv deadlifts on the same day, in that order, for years... high rep squats to save juice for deads... and my high rep squat just isn’t going anywhere. I have no problem with high rep quads, but I have a bad habit of buttwinking below parallel (bad low back needs to avoid it) so the sheer amount of psychological effort it takes to stay neutral doesn’t really lend itself to high reps, apparently.

    I think I’m going to do 6-8 squats and RDLs on one day and deadlifts and 12-15 leg press on the other (no hack squat machine sadly). I’ll include a heavier leg press (like 7-10, nothing drastic) with a wide stance on squat day, and a leg extension on leg press day.

    Wish me luck, my quads are looking better than ever since I switched from low to high bar squats so I hate to drop a day, but I guess I can just do more volume on the 6-8s.
    Last edited by Xpiro; 08-16-2022 at 06:31 PM.
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  6. #6
    Registered User dcourson's Avatar
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    I've just been doing 2 times a week with whatever I felt I could do, which is usually heavier than I should go. Had a few weeks on leg press due to back pain, but got no regrets.

    Went 2 months doing 5x10x235 twice a week, then 1 month 3x12x235, then did 2 weeks 5 sets of 6 x 275. But then strained my back when I tried 3x8x275 twice week, but I'll recover and get back to it until I am 4x8x275 2 times a week. Then I'll move up. Not my first strain. It's no big deal. I'd have been fine if I'd stayed at 5 x 6 x275 for a few more weeks before jumping to 3x8.
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  7. #7
    Registered User EliKoehn's Avatar
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    Honestly, I'm not enthusiastic enough about the squat to do it 2x a week when I'm not following a formal program, but I've run Candito's 6 Week Program a few times now and that has 2x frequency all throughout (with barbell back squat as the selection). When I'm freestyling my training, I do make sure to squat at least once a week though, and if it gets to be longer than that, I usually do it more to average it back out. Typically, I loosely do a sequence of moderately high volume and medium weight, medium volume and high weight, and low volume and high weight, before restarting (4 x 8, 5 x 5, 3 x 3, then maybe a heavy single if I feel up to it, is a common pattern). Just one of those things that are important and I would regret failing to maintain. I get eager for deadlift, bench and a few other exercises, but not squats. It feels like a due I have to pay, not something I relish.
    Bench: 320
    Squat: 405
    Deadlift: 505

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  8. #8
    Unregistered User MyEgoProblem's Avatar
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    Best options - in no particular order

    H/l u/l
    Heavy day
    Light day

    Movement based u/l
    Heavy Squat day with lighter Hinge variation
    Heavy Hinge day with lighter squat variation

    4 day fb~ish
    Squat & bench day
    Bench & dead day
    Squat & bench day
    Bench & dead day *each lift different variation


    Id never do the same variation more than once a week. Unless maybe it was a massively different rep range oe goal


    *when i say squat - im saying the movement pattern. So could be a leg press. But ideally you're axially loading your spine at least once per week for the health benefits for older age, and because a strong back is a huge win.
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  9. #9
    Registered User BeginnerGainz's Avatar
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    Originally Posted by MyEgoProblem View Post
    Best options - in no particular order

    H/l u/l
    Heavy day
    Light day

    Movement based u/l
    Heavy Squat day with lighter Hinge variation
    Heavy Hinge day with lighter squat variation

    4 day fb~ish
    Squat & bench day
    Bench & dead day
    Squat & bench day
    Bench & dead day *each lift different variation


    Id never do the same variation more than once a week. Unless maybe it was a massively different rep range oe goal


    *when i say squat - im saying the movement pattern. So could be a leg press. But ideally you're axially loading your spine at least once per week for the health benefits for older age, and because a strong back is a huge win.
    Needs more bench
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  10. #10
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by BeginnerGainz View Post
    Needs more bench
    Fairly common powerlifting setup.
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  11. #11
    Registered User GeneralSerpant's Avatar
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    I did weighted hyper extensions today.

    Originally Posted by BeginnerGainz View Post
    Needs more bench
    I do pushups, incline db, and strict military press. Is that enough to build my chest?
    Looks good when flexing Crew
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