The Crazy Ridiculous World of BBB
A couple of days ago, I wrote about how awesome 5/3/1 is as a strength-training program (If you missed it, don’t worry, you can catch up here). But there’s an optional piece to it that I didn’t describe, called “Boring But Big,” or “BBB” for short.
BBB is pretty simple: After your normal 5/3/1 work set, you do 5 more sets of 10 reps at 50-60% of your training max (Learn all about this by reading up on 5/3/1 for free). Besides just getting stronger, it’s also nice because you have the chance to really focus on your form — it gives you the opportunity to see if you have any imbalances you need to correct. And most of us do have imbalances from things like sitting at a desk all day, or having one side of the body that’s stronger than the other. Hooray, right?
I’m going to lay it out honestly for you: Yesterday was my first time incorporating BBB on squat day. Doing so may make you want to openly weep. You might find yourself sitting down in the squat rack after your sets, seriously contemplating the meaning of the universe, or digging down deep within to find the will to stand up. It’s great, in a really terrible way.
And since sharing is caring, I wanted to post my workout from yesterday on here in case anyone is really jonesing for some lower body love. *Disclaimer: Do this workout at your own risk. Seek medical advice before beginning a new exercise routine*
Squat Day Warm up:
- 5 x 40%
- 5 x 50%
- 3 x 60%
- 5 x 65%
- 5 x 75%
- As many reps as possible at 85%
- 5 sets of 10 reps at 60%
- 10 x 40 yard sprints with the prowler (with whatever weight is right for you)
- 5 x 10 reps Hip Thrusters with barbell (and whatever weight is right for you)
- 5 x 15 glute presses each leg
I’m pretty adamant about not texting at the gym, but I made an exception for this one.
Have you given BBB a try? Got questions or comments? Give ’em to me, I’d love to hear from you!
And as always, Remember to breathe.