Second Set Last, Boring but Strong

Strength

3 weeks / 4 days per week

The next variation is pairing SSL with Boring But Strong. With this variation, I highly recommend cut- ting out all hard conditioning and being incredibly proactive with your recovery. This also works very well when training three days/week and using a nine-day schedule. Assistance for this variation will be limited to only some curls, chin-ups/pull-ups and face pulls between your press and bench press. Nothing else. Be warned ! Page 130 in forever book.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 2

Deadlift

Supplemental
10 x 5 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 3

Squat

Supplemental
10 x 5 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 4

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 5 reps

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 2

Deadlift

Supplemental
10 x 5 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 3

Squat

Supplemental
10 x 5 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 4

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
5 x 5 reps

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 2

Deadlift

Supplemental
10 x 5 reps

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 3

Squat

Supplemental
10 x 5 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

Day 4

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
5 x 5 reps

Press

Supplemental
10 x 5 reps

Recommended Push Exercises

25-50 reps

Recommended Pull Exercises

25-50 reps

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