Adding powerlifting work into an FT layout

[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?...
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FYI: Here is a previous response I recalled:

FT Questions....

-S