Adding powerlifting work into an FT layout

[michaeld10]

is it possible to add powerlifting (sub maximal/ percentage work) into an Ft plan without overloading the cns and hindering recovery?

previously (prior to returning to ft) I had been using the 5/3/1 protocols alongside a push pul legs split and seen great increases in my numbers, however since returning to Ft I was wondering if its possible to add that into the mix??

I currently have deadlifts in my rotation, a form of squats (box squats, safety squats and hack), and bench variations (all apart from flat bench)...but these are only done once every 3 weeks as per the plan.

where in the weekly structure would be best? adding them into muscle round days? or as sub max "warm ups" prior to heavy loading sessions?? (in 5/3/1 the only sets taken to failure are the final sets and that's still sub max weight, its a rep pb goal rather than weight)

thanks,

Michael

[Scott Stevenson]

is it possible to add powerlifting (sub maximal/ percentage work) into an Ft plan without overloading the cns and hindering recovery?

previously (prior to returning to ft) I had been using the 5/3/1 protocols alongside a push pul legs split and seen great increases in my numbers, however since returning to Ft I was wondering if its possible to add that into the mix??

I currently have deadlifts in my rotation, a form of squats (box squats, safety squats and hack), and bench variations (all apart from flat bench)...but these are only done once every 3 weeks as per the plan.

where in the weekly structure would be best? adding them into muscle round days? or as sub max "warm ups" prior to heavy loading sessions?? (in 5/3/1 the only sets taken to failure are the final sets and that's still sub max weight, its a rep pb goal rather than weight)

thanks,

Michael

Have you searched the site on this topic?...

-S

[michaeld10]

Have you searched the site on this topic?...

-S

I found some discussions but admittedly I probably could have looked deeper, or maybe the fact it wasn’t easy to find is an answer in itself!

Michael

[Scott Stevenson]

is it possible to add powerlifting (sub maximal/ percentage work) into an Ft plan without overloading the cns and hindering recovery?

previously (prior to returning to ft) I had been using the 5/3/1 protocols alongside a push pul legs split and seen great increases in my numbers, however since returning to Ft I was wondering if its possible to add that into the mix??

My first question is: Are you bodybuilding or powerlifting?.. They are not mutually exclusive, but you'll limit yourself in one or the other if you don't specialize.

I currently have deadlifts in my rotation, a form of squats (box squats, safety squats and hack), and bench variations (all apart from flat bench)...but these are only done once every 3 weeks as per the plan.

You can use three BB squat variations (Free bar, banded, chains, reverse banded, etc.) for your three Thigh Loading set compound exercises and do the same with flat bench (if you want to flat bench - I can't tell if you're wanting to actually powerlift, given you're not flat benching....)

Deads are more tricky as they aren't as muscle group specific, unless you stick to partial / rack deads, in which case you'll limit carry over to full deads.


So this leads me back to my first question... LOL

where in the weekly structure would be best? adding them into muscle round days? or as sub max "warm ups" prior to heavy loading sessions?? (in 5/3/1 the only sets taken to failure are the final sets and that's still sub max weight, its a rep pb goal rather than weight)

thanks,

Michael

Muscle rounds aren't done with exercises you have to walk in and out - like free bar squats and I'm not big on anyone using a deadlift (the exception perhaps being DB or even bb SLDL's for hamstrings if done really strictly) for an MR, given the tendency for poor form d/t low back fatigue. (Injury risk is just too high, IMO...)

So, really, all this rotates (pardon the pun) around what you're trying to accomplish here - what is the end goal you're seeking in asking this question?...
-----

FYI: Here is a previous response I recalled:

FT Questions....

-S

[michaeld10]

My first question is: Are you bodybuilding or powerlifting?.. They are not mutually exclusive, but you'll limit yourself in one or the other if you don't specialize.


You can use three BB squat variations (Free bar, banded, chains, reverse banded, etc.) for your three Thigh Loading set compound exercises and do the same with flat bench (if you want to flat bench - I can't tell if you're wanting to actually powerlift, given you're not flat benching....)

Deads are more tricky as they aren't as muscle group specific, unless you stick to partial / rack deads, in which case you'll limit carry over to full deads.


So this leads me back to my first question... LOL


Muscle rounds aren't done with exercises you have to walk in and out - like free bar squats and I'm not big on anyone using a deadlift (the exception perhaps being DB or even bb SLDL's for hamstrings if done really strictly) for an MR, given the tendency for poor form d/t low back fatigue. (Injury risk is just too high, IMO...)

So, really, all this rotates (pardon the pun) around what you're trying to accomplish here - what is the end goal you're seeking in asking this question?...
-----

FYI: Here is a previous response I recalled:

FT Questions....

-S

sorry not sure how to reply to individual sections yet lol

bodybuilding is the main objective, but I enjoy entering powerlifting comps during my offseason so I like to keep some PL focus in there.

I'm not flat benching at the moment as I have not long finished an extensive run of flat bench, plus its my strongest lift so doesn't need much extra work (currently hold the under105kg Scottish bench record with 200kg, which I have since surpassed in training with a 220kg weighing 104kg)

I think as long as I have some form of bench squat and deadlift it would keep my numbers going up and then when looking to "peak" for a meet I could probably just drop down to the 3 day FT plan and y day 4 training day can be all % PL lifts...I suppose the same method could even apply for strongman lifters too as they typically have an "events" training day and then set gym days...

Michael

[Scott Stevenson]

sorry not sure how to reply to individual sections yet lol

bodybuilding is the main objective, but I enjoy entering powerlifting comps during my offseason so I like to keep some PL focus in there.

I'm not flat benching at the moment as I have not long finished an extensive run of flat bench, plus its my strongest lift so doesn't need much extra work (currently hold the under105kg Scottish bench record with 200kg, which I have since surpassed in training with a 220kg weighing 104kg)

I think as long as I have some form of bench squat and deadlift it would keep my numbers going up and then when looking to "peak" for a meet I could probably just drop down to the 3 day FT plan and y day 4 training day can be all % PL lifts...I suppose the same method could even apply for strongman lifters too as they typically have an "events" training day and then set gym days...

Michael

So, it sounds like your confusion / question is resolved?...

-S

[michaeld10]

So, it sounds like your confusion / question is resolved?...

-S

The beauty of fortitude training...KEEP IT SIMPLE! Haha!

Thanks Scott,

Michael