Starting up the new cycle of 5/3/1 means that 5's week is rolling back around. I've been following Wendler's blog on his website and decided to incorporate the "Boring But Big" method to my assistance work to get me out of the gym faster. Basically, on my deadlift days, I do 5x10 of 50% (of training max) squats after my deadlift work sets. Then you do one pushing exercise, one pulling exercise and ab work. On my squat days it's the exact opposite and same goes for my upper body days. So far I liked it and I was actually pretty fucking sore for the small amount of exercises. Doing 50 reps of squats sucks no matter what the weight is I suppose.
Deadlift Day
A. Deadlift Bar weight stiff legs x 10 135x10 225x5 315x5 355x5 405x5 460x5
B. Squats - 5x10 205lbs - 90 sec rest between sets
C. Weighted Dips 70lb DB - 3x10
D. Hammer Curls 3x10
E. Hanging Leg Raises w/ Fat Grip 3x10
Bench Day
A. Bench Bar weight x 10 135x10 185x10 230x5 265x5 300x5
B. OHP - 5x10 105lbs - 90 sec rest between sets
C. DB Press 3x10
D. Weighted Pull Ups 45lbs 3x10 w/ Fat Grips
E. Ab Machine 1x30
