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x ,Q JHQHUDO´ SXVK WKH ³¹Ǝ ZHHNV DQG WKH ³·Æ¹Æ¾Ǝ ZHHN³ x Think about leaving at least 1 full rep in the tank but I usually leave more than WKDW XQOHVV ,¶P UHDOO\ SXVKLQJ IRU DQ DOO WLPH 35³ x Sometimes I think people get a little too nuts on the last set and I think many SHRSOH ZRXOG EH EHVW VHUYHG LI WKH\ GLG WKH ODVW VHW IRU WKH VHW UHSV«RU MXVW D IHZ over and call it a day. This is not a license to be a pussy; just understand that we are training for something bigger than today.
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111 12. How can I combine the Boring But Big assistance template and conditioning ZRUN" 7KDW DVVLVWDQFH ZRUN OHDYHV PH LQFUHGLEO\ VRUH DQG , FDQ¶W GR PXFK¸ There are a couple things that you can do in the beginning that work pretty well. But most people that do the BBB assistance work have to do very little conditioning to stay in shape and be lean ± this workout is brutal and will do wonders for changing your body composition. 1. Start with a VERY light 5 sets of 10 ± GRQ¶W HYHQ ZRUU\ DERXW SHUFHQWDJHV³ ,Q fact, just use the lightest weight you can without looking like a douche. Just use enough weight to maintain appearances. 2. Start training three times a week ± GRQ¶W GR DOO IRXU ZRUNRXWV LQ WKH ZHHN³ 3. Get a Prowler ± this is the best thing to do when you are sore and feel awful. Why? Because you can lean into it, walk, use a ton of weight and still get a great ZRUNRXW DQG QRW EH D SXVV\³ 3OXV LW ZRQ¶W PDNH \RX VRUH RU DGG WR WKH VRUHQHVV³ 4. So what kind of Prowler workout when you are so damn sore and tired? Start with high handles, 90 added pounds, walk for 40 yards ± do this 6-10 times. Rest periods are not monitored but eventually strive for 60-90 seconds. 13. What do you think of using board presses? For most raw lifters, you can use them as an assistance exercise. You can do this on either upper body days. 14. What about floor presses? Do you like them as assistance work or a main movement? <RX FDQ GR WKHP DV HLWKHU PDLQ PRYHPHQW RU DVVLVWDQFH³ ,I LW¶V D PDLQ PRYHPHQW´ EH VXUH \RX VWLFN ZLWK LW IRU D IHZ F\FOHV³ 'RQ¶W MXVW GR LW IRU RQH or two cycles and call it a day. You have to stick with something for a while to see progress.
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112 15. Where can you put complexes in 5/3/1? These are best done after your workout. ,¶P QRW D KXJH IDQ RI FRPSOH[HV ± I like to recommend Prowler pushing, hill sprints, stair (stadium) running and strongman training. 16. I retested my max and it is much higher than my training max. What should I do? 'RQ¶W UHFDOFXODWH³ , UHSHDW '2 127 5(&$/&8/$7(Ã .HHS WKH SDWK \RX¶UH RQ QRZ³ ,I you are getting stronger, the program is obviously working. 17. How do I add singles after my working sets of 5/3/1? Do a couple relatively heavy singles after your working sets (2-3) in order to get used to heavier weights. This is pretty well laid out in the 5/3/1 Powerlifting book.
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