T Nation

Boring But Strong Challenge



I'd really like to give the boring but strong challenge a go but train 2 days per week. That said I do have a 20 to 30 minute window available most days. Goal is to improve my bench and Deadlift, squats are coming along great. Would this set up make sense and keep with the spirit of the challenge?

Day 1
Squat 531
Bench 531
Power Hang Clean 3's pro
Rows 50-100

Day 2
Bench 10X5 as per
Inverted Row Bodyweight x50

Day 3
Deadlift 531
Press 531
Power Hang Snatch 3's pro

Day 4
Deadlift 10X5 as per challenge


I should mention days 1 and 3 are my current 2 day set up and I’ve been making solid progress. Only difference being I’m currently doing FSL for the bench and Deadlift. So essentially looking to replace FSL with BBS because I now have the extra training days.


I’m confused - are you training 2 or 4 days a week? And I’m pretty sure 20 minutes to do these sessions isn’t enough time.

I’d rather have you train less days a week and do it correctly than rush 4 days a week. But maybe I’m reading it wrong


Currently training 2 days per week using what I outlined as day 1 and 3. I have no time constraints on those 2 days. I now have about a half hour 2 additional days per week. These are the days I would be doing day 2 and 4. I’d have no problem getting through 10X5 in a half hour. As the challenge progresses I will take as much time as needed to complete the sets, I’m really only strapped for time for the next 6 weeks.


[quote]Beara33 wrote:
Bench 10X5 as per
Inverted Row Bodyweight x50

If you use a substantial weight for this, you won’t get it done in 20 minutes… Not even if you skip your warmup, which you shouldn’t.


I’ve tried it and got it done before in 15 to 20 minutes, I train at a good clip. have 20 to 30 minutes to get the work sets in, this doesn’t include warm ups. The time isn’t the issue my question is directed more toward doing the 10x5 on a separate day and whether this keeps with the spirit of the challenge.
I recall Jim mentioning in the original article the work sets should be done in 15 to 20 minutes in the earlier weeks, thus a good fit with my time constraints for the first 6 weeks


You can try it but the last part of the challenge (85%) done in 15 minutes or whatever is gonna be hard. And bar speed is gonna suffer.

Deadlift especially.


Thanks Jim, my schedule will allow me to take all the time I need by the time I reach 80% in the challenge , so I’ll rest as much as needed at that point. Want to make sure it doesn’t become a cardio session and focus stays geared toward strength.