Squat and Deadlift three times a week..hold on and hear me out

You do legs a lot in weightlifting option 2 too, im doing the weightlifting option 1 at the moment and no way i could squat 3 times a week. If you really want to squat every workout, why dont you then do SS? You develop your lower body really good if you squat/deadlift 3 times a week like you do on your routine.

You can replace the the power clean on the SS with barbell row, if you want. I think it is said in the site. If i remember right, SS also used to have dips and pull-ups on it, but they were taken off because it was too much. You can try it if you really want to do SS and continue doing dips and pull-ups. But i think u really cant add any more squat days on your current routine withouth overtraining. If you really want to squat 3x/week take SS, but i am sure you get enough lower body work with your current routine.

I understand you train your legs but my upper body always, after every workout, feels toasted. Of course I don't squat extremely heavy, correcting the form etc, but I do go heavy enough to pant like a dog. This morning I squatted and deadlifted and I feel my legs are like jelly. I never get this feeling after just one squat or deadlift workout. It felt like a better lower body workout this morning.

I want to keep option 2, I like the rows, presses, pullups and dips. I just want to hit mylegs a little more and squat and deadlift every workout. I was also thinking of doing the workout like it is, but if I add in the deadlift or squat depending what day it is, I'll do the one I'm adding just lighter than normal. So on day 'A'  or 'B' if you have to squat, do that heavy but do deadlifts lighter but still heavy enough to get a good workout. Opposite for the other day.

If you take care to go light for a week every 4 weeks and take a week off every 12 weeks, will you still overtrain?

Thanks, no I'm not referring to DOMS. I know that it's not an indicator of a decent workout. It just feels like my lower body is not working at as much, especially the quads being such big muscles. This morning when I did both Squats and Deads, my weight went up. I do pyramid workouts where I use an increment each warm up set till I'm about 40lbs from my workout set. Then I do 3 sets of 5 for my actual workout set.

I'm not very strong yet so my weights are not impressive. I'm slowly going up but not every workout. I purposly do this so that m body gets a chance to adapt. Especially squats. I went up today after two weeks. I just thought that squatting/deadlifting every workout might be good if I take care not to overtrain with proper rest. Plus, I want to squat more because my shoulders still hurt from doing low bar squats, I need to be more flexible. So squatting more will also help my shoulders to get used to it.

I don't squat much because it's hard to the form down perfect. I read the squat section on SS three times and don't have a powerlifter to help. I tried posting videos in the past for DL, but with squats I feel that I need someone there while I'm doing it. Doing your whole set wrong and waiting for comments on a video doesn't work for me. My set was done wrong already but if you have s powerlifter or someone who knows what to look for correct you right there, then you know how it feels to do it correct. This is what I lift so far.

**Weight X number of sets X number of reps**

Squat.
Warm up - empty bar - 3 sets
Warm up - 135 X 1s X 5r
Warm up - 145 X "
Warm up - 155 X "
Workout Sets - 165 X 3s X 5r

This is not a lot of weight and my warm ups re close to the workout set but eventually the workout set will go up. I hope.

Deadlift
Warm up - 135 X 2s X 5r
Warm up - 155 X 1s X 5r
Warm up - 175 X 1s X 5r
Warm up - 195 X 1s X 5r
Workout Sets - 225 X 3s X 5r

Overhead Press
Workout Sets - 65 X 5s X 8r (later I'll do more weight/less reps, making sure I have the form down).

I hope in six months or so my weights will be impressive. I started about 3weeks ago. I'm still too heavy to pull myself up so I do pullups with my feet on a chair, lats still work their ass off though. Dips I can do fine.

Yeah it's frustrating alright. It sucks taking videos. I hate doint it wrong because to see form deterioration you have to be under some decent amount of weight, but I'm too scared to do that because teh form is not down. It's an endless circle of frustration