Boring But Strong Challenge

Jul 17, 2014

BORING BU T S TR ON G 13 CYC LE CH AL LE NGE

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Negative Birth[/caption] [NOTE: This is

from the Jim Wendler Forum.] How this all came about is a long, long story so Ill edit
it down to the bare minimum: I am currently at the tail end of this challenge and I love
it. This, like the majority of training ideas that are born, happened by chance and by
necessity. This training is meant to be done by intermediate and advanced lifters. I
dont recommend it for beginners because of the fatigue it illicits and their inability to
keep good form.

Sets 10

Reps 5

Weeks 1-3 70%

Weeks 4-6 75%

Weeks 7 Deload (choose the deload you want to do, no BBS training)

Weeks 8-10 80%

Weeks 11-13 85%

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, lets 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. Weeks 1-3 Monday

Squat 5/3/1 sets and reps

Squat 10 sets of 5 reps @ 70%

Ab work
Tuesday

Bench Press 5/3/1 sets and reps

Bench Press 10 sets of 5 reps @ 70%

Face Pulls 100 reps

Thursday

Deadlift 5/3/1 sets and reps

Deadlift 10 sets of 5 reps @ 70%

Abs
Friday

Press 5/3/1 sets and reps

Press 10 sets of 5 reps @ 70%

Rear Laterals 100 reps

Weeks 4-6 (remember to adjust TM) Monday

Squat 5/3/1 sets and reps

Squat 10 sets of 5 reps @ 75%

Ab work
Tuesday

Bench Press 5/3/1 sets and reps

Bench Press 10 sets of 5 reps @ 75%

Face Pulls 100 reps

Thursday

Deadlift 5/3/1 sets and reps

 Deadlift 10 sets of 5 reps @ 75%

Abs
Friday

Press 5/3/1 sets and reps

Press 10 sets of 5 reps @ 75%

Rear Laterals 100 reps

Week 7 Deload no volume work Weeks 8-10 (again adjust your
TM) Monday

Squat 5/3/1 sets and reps

Squat 10 sets of 5 reps @ 80%

Ab work
Tuesday

Bench Press 5/3/1 sets and reps

Bench Press 10 sets of 5 reps @ 80%

Face Pulls 100 reps

Thursday

Deadlift 5/3/1 sets and reps

Deadlift 10 sets of 5 reps @ 80%

Abs
Friday

Press 5/3/1 sets and reps

Press 10 sets of 5 reps @ 80%

Rear Laterals 100 reps

Weeks 11-13 (adjust TM) Monday

Squat 5/3/1 sets and reps

Squat 10 sets of 5 reps @ 85%

Ab work
Tuesday
 Bench Press 5/3/1 sets and reps

Bench Press 10 sets of 5 reps @ 85%

Face Pulls 100 reps

Thursday

Deadlift 5/3/1 sets and reps

Deadlift 10 sets of 5 reps @ 85%

Abs
Friday

Press 5/3/1 sets and reps

Press 10 sets of 5 reps @ 85%

Rear Laterals 100 reps

N O TE S :

In general, I recommend 1:00-1:30 rest between each set. The goal is to get
the volume work must be done in 15-20 minutes. Dont rush the first 5 sets as it will
catch up to you. You may feel like it is too light/easy but it creeps up on you!

Conditioning: the only conditioning I recommend is using the AirDyne for 30

minutes, 4 days/week. This is not performance based conditioning but it is
consistency based conditioning.

Flexibility/Mobility: I recommend the Defranco Agile 8 each morning, before

each training session and before bed.

Jumps/Throws 20 jumps or throws (or a combination of each) before each

training session.

I recommend using the 5s Progression on the 5/3/1 sets/reps the goal of

this training block is not to set PRs. So I only recommend 5s Progression. No jokers.

Obviously this is not to be done with FSL or BBB.

Recovery: Since this is very intensive training, be sure you are getting the
adequate sleep. In general, at least 8 hours/day.
 Diet: same recommendation as any heavy training be sure you are eating
enough protein, carbs and fat that you have found to improve performance. Reference
the article I wrote on diet and how to simplify your eating. Don't follow those with
eating disorders!

Supplements: I recommend the following: Mag-10 after training (I use 5

scoops), ZMA, Vitamin C 2-3g a day, Multi-vitamin of your choosing every day, Fish
oil (I love Krill oil by Mercola 9 caps/day)

I personally dont time my rest between my sets. What I do is set a running

timer and just use it as a guideline for the rest between my sets. I try to get the first
five sets done in 8 minutes or less. Then I space out the time for the remaining sets
based on how I feel.

Do you feel like doing more assistance work? Don't do it.