Squat and Deadlift Variations for Dinosaurs

Hail to the Dinosaurs!

I thought you'd enjoy some feedback from
other Dinos about squats and deadlifts and
how they've been training them:

Once a Week Works Great!

I'm squatting once a week and deadlifting
once a week.

Things are going pretty well at 42 years

William B.

(Note: This is how I did it for many years,
and it works great. Brooks)

The Split Set System

I gave 20 rep squats a try 30 years ago.
Did them once a week, front squats later
in the week, and deadlifts every two weeks.

Worked up to 3 plates and a dime on each
side, weighing 225 at 6'4".

Today, two months shy of my 53rd birthday,
I've thought of rotating them in once every
four weeks with one caveat: I would do 4 sets
of 5 reps with very little rest between sets.
Maybe 15 seconds. Just enough to take the
bar off my back, re-position and re-tighten
my body.

The purists may scoff at this, but I've
found that my form starts to falter after 6
reps with heavy weight.

Jay K.

(Note: This was called "The Split Set System"
and was an old-school approach that some
trainees used for the 20-rep squat. It works
pretty well. Brooks)

Mixing It Up

I train every four or five days, using the Trap
Bar deadlift in each workout.

One day I go a bit heavier, and do 5 x 5,
starting light and adding weight each set.
Depending on how I feel that day, I may do
a total of 5 sets, 6 sets or 7 sets.

The other day, I go lighter, and on my final
set I try to do 10 to 12 reps. I always put 

the Trap Bar down and re-set on every rep.
10 to 12 reps with a moderate weight gets
me breathing good.

Jim F.

(Note: This is a good way to do it. Some Dinos
like to do 5 x 5 one week and 20-rep sets the
next week. They've reported good results from
this sort of schedule. Brooks)

As you can see, there are many different ways
to get it done - but the ways that work all focus
on hard work, intelligently applied, with ample
time for recovery and recuperation.

How about YOU? What are you doing? Shoot
me an email and let me know.

Yours in strength,

Brooks Kubik

P.S. Be sure to grab the Dinosaur Files in
your choice of PDF or Kindle editions. It's
your number one source for real world,
no-nonsense training advice:

Kindle edition


PDF edition


P.S. 2. My other books and courses -
and links to my hard-copy, Kindle and
ODF books and courses - are right here
at Dino Headquarters:


P.S. 3. Thought for the Day: "It's all about
training, resting, and recovering." - Brooks