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Think about leaving at least 1 full rep in the tank but I usually leave more than
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Sometimes I think people get a little too nuts on the last set and I think many
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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.
111
12. How can I combine the Boring But Big assistance template and conditioning
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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
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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
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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
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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?
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or two cycles and call it a
day.
You have to stick with something for a while to see progress.
112
15. Where can you put complexes in 5/3/1?
These are best done after your workout.
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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?
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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.
