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5/3/1 Beach Body (Performance Based) Challenge

"Beach Muscles" A couple of months ago I was talking with a friend of mine about what the 5/3/1 "beach muscles" would be. The list was easy to come up with: Legs Traps Neck Shoulders Forearms These obviously aren't the usual muscles associated with the beach, but I live next to a corn field, so cut me some slack. Anyway, it gave birth to the 5/3/1 "Beach Body" Challenge. The key to the challenge is that performance is the main goal, not aesthetics. I always focus on performance. I believe that when one has a concrete training goal – for example, "press 300 pounds, box jump 45", and run a 6:30 mile" – training becomes more focused and goals become...

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Boring But Big...And Really Sore

The Boring But Big is probably the most popular, the easiest and the most widely talked about assistance protocol for 5/3/1. There are numerous ways to do this and here is one of the worst/best. Like always AND especially for this variation I highly advise you to start with a weight that is too light. Your body will thank you. I really only recommend this variation for the squat. There is something to be said about doing some insane lifting/volume for the squat every so often. It will build muscle mass and mental mass; two things that are often missing in all of us. Cycle 1 – 5 sets of 10 @ 30-50% of training max. Cycle 2 – 5...

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