Boring But Strong Challenge – Jim Wendler

Boring But Strong Challenge


Boring But Strong – 13 Cycle Challenge

[caption id="attachment_3237" align="alignnone" width="300"] Negative Birth[/caption]  [NOTE: This is from the Jim Wendler Forum.] How this all came about is a long, long story so I’ll 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 don’t 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, 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. 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
 

Notes:

  • 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.  Don’t 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 5’s Progression on the 5/3/1 sets/reps – the goal of this training block is not to set PR’s.  So I only recommend 5’s 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 don’t 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.