T Nation

Bodyweight Finishers and Conditioning


#1

after going on a bulk for powerlifting about 4ish months, i injured myself and had to take a month off to recover. currently im on my 3rd week back using a 531 3 day a week total body template while adding a finisher to the end of my workout, while doing sprints 1 or 2 days in btween. knowing that im introducing more stressors, ive reduced my TM by 10%. my goals are to get back in shape, up my endurance and work capacity while still (hopefully) maintaining and progressing reasonably in strength. would it be too much to add a bodyweight HIIT (pullups/pushups/squats) as opposed to a sprint on one of the days intween my lifting ones?


#2

Instead of doing finishers, I would continue doing 5/3/1 as written and just add conditioning. But to answer your question - “would it be too much to add a body-weight HIIT (pullups/pushups/squats) as opposed to a sprint on one of the days intween my lifting ones?” - I would keep the sprint in and do calisthenics but if it hinders your barbell lifts, take out the calisthenics.


#3

I’m not sure what you mean by finishers, but it sounds like you mean something like pyramid sets/drop sets? If so, I believe it’s fine for face pulls, tricep pushdowns, or the like because they are just done at a light weight for a total number of reps anyway.

Supposing that you are doing what I mention above, and not a drop sets with deadlifts/squats, I think what you are looking for is a barbell complex. There is an article floating around TNation that has a few examples that I have used. As with everything 5/3/1, start light. Trust me, they suck.

Hope your recovery is going well. Good luck getting back into it.


#5

Your example above can be done but if you want to do in a smart way, OTHER areas of training have to be accounted for. Just throwing this in without care to other aspects is not recommended.

As always, training is like a recipe; you can’t just add things in without adjusting other areas.


#6

totally agree. which is why i dropped my TM and have nixed any “extra” assistance work other than the main lifts of the day.
example being:
Squat (3 sets w deload %), Deadlift (531), DBell Press (8-20), finisher. sprints on one or 2 of the offdays.