5/3/1 Boring But Strong Challenge

Training 5/3/1
1

Current workout maxes from 5/3/1 last cycle are: 255, 270, 170 and 430 for front squat, bench, press and deadlift respectively.

I’m finishing up the “Boring But Strong Challenge” first cycle and it is great but I need some guidance moving into the next 3 cycles.

If I add 5 pounds to bp and press and 10 pounds to fs and dl, this would make my working maxes for cycle four:

285, 285, 185, and 460 respectively.

Thus, for example, my BBS sets for the front squat would be 85% of 90% of 285 or 220 lbs. So, 10 x 5 x 220 lbs. I am all about the challenge but also want to be realistic as 1 x 5 x 220 is not an easy feat today.

Should I increase my maxes by 2.5 lbs (press and bp) and 5 lbs (f squat and deadlift) for each cycle? Anyd advice would be appreciated.

PS, I front squat due to a back issue that make back squatting highly unadvisable.

Thanks in advance for any advice.

2

Are we talking the same thing?

The challenge is 3 months long. So in effect, you have two months to go! Why do YOU have three?

Why are you concerned with a number you haven’t reached? It is a challenge. It pushes you. It makes you go beyond.

Why not start you second month first? Be better then yesterday, not worry about a number in the future. That is just self defeating.

Nothing wrong with Front Squats but, getting your back healthy should be your first priority.

3

different - I did the bbb challenge and completed early in the summer

this one is a little different

4

sorry, I thought i’d posted the link but it is on Wendler’s website and basically is the BBB but you go 10 x 5 @ 70,75,80 and 85% for each of the four cycles and reset training max each cycle.

5

Read that one.

You should re read the first few paragraphs.

6

are you referring to where it says to do it for one lift or one upper and one lower?

another thread, Wendler seems to say that the challenge is for all the lifts:

7

"The training is not meant to be done for every lift but theoretically, it can be done. I highly recommend you do it for one lift or at the most, one upper body movement and one lower body movement. But judging by last 15 years of answering questions and writing programs, no one will listen to that. So here is the entire program and the EXACT assistance to do on each day. I only recommend what is written and will not sign off on any change. This is because this is what I believe in.Your training max will change as normal ? after each 3 week phase. The % of the volume work will change AS YOUR TM CHANGES. For example, let?s say you have a TM of 400 on the squat. The first 3 weeks the % will be based on 400. After 3 weeks, your TM will go up to 410. The % work is now based on 410.

NOTE: The goal of this training is to finish the 10 sets of 5 reps @ 85% of your TM for each lift."

Straight from, well…

8

Yes of course it is very clear but practically speaking when it is executed, it amounts to 10 x 5 x 85% of your starting actual max. Ie 220 is 86% of 255 and the last cycle uses that for the BBS sets. I am aware of what this says but hoped to hear from someone that has actually executed it.

9

Please do the challenge as shown. Thanks.

1 Like
10

[quote]jcmadcap wrote:
Yes of course it is very clear but practically speaking when it is executed, it amounts to 10 x 5 x 85% of your starting actual max.
[/quote]

Obviously, it wasn’t. You are questioning it before doing it.

Yes, it is hard. Your brain is stopping you before you even started. That’s all.

[quote]
I am aware of what this says but hoped to hear from someone that has actually executed it.[/quote]

Who said I didn`t?

11

Thanks, I wanted to make sure that I was correct and yes, it will be a challenge to say the least. The bbb 3 month challenge was pretty difficult but this one will be much more challenging but fun.