Boring But Big

[Northland Powah]

Hi Guys

I’m starting a new approach to lifting that I believe will suit me long term in the game. It’s 5-3-1 for powerlifting. I’m starting off with the Boring But Big assistance scheme.

I’ve come across an awesome website for generating programs, which I highly recommend to anyone thinking of doing the program http://grigaitis.net/5/3/1/

The structure of the program will go as followed

Week 1 3x3 + 2 heavy singles

Week 2 3x5

Week 3 5,3,1

Week 4 Deload (no assistance)

Below is how I will structure my assistance work. I'm starting with the 5 x 10 being approx 40% of 1RM (actually lower as I’m starting off at 90%) and 10% higher for the following two waves.

(Sets x reps)

Monday (Military Press)

5 x 10 Military Press

50 x pullups (however many sets it takes)

100 reps face pulls (however many sets it takes)

Tuesday (deadlift)

5-6 x 8-10 Deadlift

5 x 10 Hamstring Curls

5 x 10 Leg raise

Thursday (Bench press)

5 x 10 Dumbbell press

Croc rows x 50 (however many sets it takes)

Face pulls 100 (however many sets it takes)

Friday (Squat)

High bar Squat 5 x 10

GHR 5 x 10

Ab roll out 5 x 10

I guess what I’m trying to ask is if anyone has had good success with this training style? Or if anyone has any advice about 5-3-1 in general, or about how I’ve structured this program? I have the e-book 5-3-1 for powerlifting but it doesn’t cover the boring but big (BBB) assistance scheme.

Cheers in advance

[Monarchking]

^^

I don't get it? (sorry im simple lol)

But I thought 'boring but big' was just 5x10 of the big exercise after your %lift.?

So on a squat day week one would look like

Back Squat

65x5

75x5

85x5+(break rep PR)

50x10

50x10

50x10

50x10

50x10

jim also wrote a Boring but big challenge

Edit. I just discovered '5/3/1 for powerlifting' is this a totaly different E-book?

[ohjoshua]

good link. to a good program generator.