Fck it. I'm a nice guy:
Assistance Work #1: Boring But Big
This is probably the most popular assistance work to accompany this program, and it's really very simple. After you perform the sets and reps of the program, you simply follow it up with the same exercise for 5 sets of 10 reps. For example:
Sunday
Military Press - 3 sets of 5 reps (or whatever week you're on) Military Press - 5 sets of 10 reps
Chin-ups - 5 sets of 10 reps
Monday
Deadlift - 3 sets of 5 reps (or whatever week you're on) Deadlift - 5 sets of 10 reps
Hanging Leg Raise - 5 sets of 15 reps
Wednesday
Bench Press - 3 sets of 5 reps (or whatever week you're on) Bench Press - 5 sets of 10 reps
Dumbbell Row - 5 sets of 10 reps
Friday
Squat - 3 sets of 5 reps (or whatever week you're on) Squat - 5 sets of 10 reps
Leg Curl - 5 sets of 10 reps
Establish your 1rm for all big lifts, use 90% of the 1rm for your calculations not the actual 1rm. Then progressively increase weight after every 4 week cycle. Wk 1 is 3 sets of 5. Wk 2 is 3 sets of 3. Wk 3 is 5,3,1. Wk 4 is a deload week (light load). Warmup properly before moving on to working sets (1x5@40%, 1x5@50%, 1x3@60%). The 5x10 sets are always 5x10. Choose whatever weight for those sets and you can always pyramid down for those sets as well
It's not as confusing as it looks. When you get a chance but the book. I recommend a good joint formula cuz BBB can hurt