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From Average to Athlete

Some of these standards may be easy; others may be hard. Don't be upset with the standards if you fail to make the grade. Standards should exist regardless of the social consequences. They don't exist to make you sad, unhappy, or a victim.

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Boring But Big, 3 Month Challenge

Since I released the first edition of 5/3/1: The Simplest and Most Effective Training System for Building Raw Strength in 2009, I've been asked many questions about supplemental and assistance work.The most popular, effective, and brutal accessory plan is something I called Boring But Big.The Boring But Big supplemental program is simple. After completing the strength work with the basic exercise (squat, press, bench press or deadlift), you perform 5 sets of 10 reps with a lighter weight. This might not seem like much work, but it'll lead to new gains in strength and hypertrophy.

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N.O.V. Challenge - The Widowmaker

This challenge was originally named after the sophomore effort from the band, Dragged into Sunlight. It is also a horrible heart attack that is complete closure of the left anterior descending coronary artery. Since I know only how to break hearts, not stop them, I have no idea what that is. But it sucks. Finally, I realized that the last sets of squats in Dante Trudell’s DogCrapp program is called The Widowmaker. Each one is appropriate for this challenge.

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