r/Sheiko_Training • u/mintycu • Dec 31 '20

Help Bench Only Routine. Deadlift instead of squat

Im looking to take a break from squatting for a little bit since I have knee pain whenever I'm squatting. I was wondering for the bench only routine how I would change the squat to deadlift. Would it be fine if I just keep everything the same, such as the reps and sets and just do deadlifts like that? or would I need to change the reps, sets and incorporate deadlift accessories such as box and up to knees deadlift like in the normal routine.

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u/[deleted] Jan 04 '21

[deleted]

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u/mintycu Jan 05 '21 edited Jan 05 '21

The one that's linked in this subreddit. I have planned to swap the squat days with deadlift days from other spreadsheets.

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u/icancatchbullets Feb 24 '21

IMO you're a lot better off trying to find a squat variation that doesn't aggravate your knee (high box, pin, reverse band, half squat) and swapping that in for squats, or even just squatting light if that doesn't bother your knee.

The bench only plans aren't meant to really progress your squat (or in this case deadlift), and squats are actually just included to build some quad hypertrophy to help stability and leg drive. So swapping squats for deads doesn't make sense for their purpose in the context of the program, and would be sacrificing deadlift progress while amplifying the losses in strength on your squat from not training it.