First Meet On-Ramp — Deadlift + Squat
Day 3 of a 6-week first-meet on-ramp. Competition deadlift heavy, then competition squat at moderate volume, plus hip thrust, leg curl, and ab work. Conservative loads, comp commands rehearsed. ~60 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Deadlift Competition deadlift — comp grip and stance, full reset each rep. Main lift: 3-4 working × 5, RPE climbs through the block. 3 warm-up sets first 3 × 5 · rest 3:30 | 3 | 5 | 3:30 |
| 02 | Barbell Squat Competition squat — comp depth and stance, wait for commands. Kept moderate (3 × 5) since day 1 already trained the squat heavy. 2 warm-up sets first 3 × 5 · rest 2:30 | 3 | 5 | 2:30 |
| 03 | Barbell Hip Thrust Glute and hip-extension volume — the often-undertrained driver for both squat and deadlift lockout. Pause at the top. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Lying Leg Curls Hamstring isolation balancing the quad-dominant squat work and protecting the knee under heavy loads. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Plank Anti-extension core work for spinal bracing. Hold a hard brace, not a sag. 3 × 45s–1:00 · rest 1 min | 3 | 45s–1:00 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
First meet — stay conservative. Drive comp-lift loads off the user's logged top set, not a calculated 1RM; if a rep would exceed target RPE, rack it and log short. Pull the deadlift with comp grip and stance, resetting each rep; squat to comp depth and wait for the squat/rack commands. Squat is moderate here (day 1 trained it heavy) — leave 1-2 reps in reserve. Hip thrust and leg curl are submaximal. If any comp set exceeds RPE 8 before week 5, repeat the load instead of progressing.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the First Meet On-Ramp — Deadlift + Squat template?
First meet — stay conservative. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is First Meet On-Ramp — Deadlift + Squat, and how long does it take?
First Meet On-Ramp — Deadlift + Squat runs 5 movements and about 15 working sets, roughly 71 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Deadlift + Squat version different?
First Meet On-Ramp — Deadlift + Squat is the deadlift + squat cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight