BB Split with 1day per week powerlifting?

[the.gladiator1987]

I need to work on my explosiveness. What better time to start than on a test/deca/anadrol cycle right?? haha anyway heres what i was thinking and what do you guys do to incorporate it into a regular bb split?

I will be doing this in about 6 weeks (4 more weeks of 5x5, then 2 weeks off)

day 1 - Legs
day 2 - Chest/Tris
day 3 - OFF
day 4 - Back/Bis
day 5 - Shoulders/Traps/PLing(hang cleans, snatches)
day 6 - OFF
Repeat

 

[Chezzardnorr]

Hi!

I would suggest:

Snatches on leg-days. As your first exercise. 2-3 sets of 5 as a warm uop, than 5 working sets of 3. When weight gets heavier, reduce working-reps down to 1 or 2 and do more sets.

Hang Cleans on your "trap-day" or fine, but couldn't you change your split a little bit?
Training shoulders, especially traps one day after your back -training is something I would not recommand. Isn't it too much pulling one day after the other?
Maybe doing your hang cleans on back day would be a better option?

Greetz,

C.

 

[the.gladiator1987]

Hi!

I would suggest:

Snatches on leg-days. As your first exercise. 2-3 sets of 5 as a warm uop, than 5 working sets of 3. When weight gets heavier, reduce working-reps down to 1 or 2 and do more sets.

Hang Cleans on your "trap-day" or fine, but couldn't you change your split a little bit?
Training shoulders, especially traps one day after your back -training is something I would not recommand. Isn't it too much pulling one day after the other?
Maybe doing your hang cleans on back day would be a better option?

Greetz,

C.

That sounds good. Ill just do snatches on leg days and hang cleans on nack days, before everything else. Is there any reason why i shouldnt do 8-10+ reps on snatches or hang cleans?

 

[Chezzardnorr]

Hi!

In general snatches and co. are very so called "high-skill-exercises" (mentally, physically).
The higher the reps the more there is the tendency, that the form gets sloppy!
This could increase injuries of course.
That ist why the reps are low but the sets are high, just to create enough volume.

Hope this helps,

C.

 

[the.gladiator1987]

Hi!

In general snatches and co. are very so called "high-skill-exercises" (mentally, physically).
The higher the reps the more there is the tendency, that the form gets sloppy!
This could increase injuries of course.
That ist why the reps are low but the sets are high, just to create enough volume.

Hope this helps,

C.

Oh ok got it. So should all my reps be explosive? So lower weight like i could do more than 3 reps but not as good as the first 3? Because i can hang clean 225 but shitty form. 135 i can do pretty explosive. wherewould i start?

 

[Chezzardnorr]

Training for explosivness ("Power")..Humm.. As far as I know for that aim, you take a weight that is 50-60% of your 1-RM and do 6-10 sets of 1-3 reps.

But the Oly-Lifts are dynamic movements. So when you get better in these excercises than IMO you increase your explosivness.

Olympic-Lifters also train with lighter weights to train the performance of the lifts.

When your form slams down with 225 pounds I would reduce to 200 pounds and take them for the work-sets (5 sets of 3).
If you can manage this load with a good technique, than increase the load about 5 pounds and try to hit again 5 sets of 3 and so on and on.

Maybe this makes sense..

Greetz,
C.