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Old 04-29-2013, 07:06 PM   #1
Rick Schwing
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Rick's 531-BBB Challenege x2

Rick's Wendler 531-BBB Challenege x2
6 Month Strength and Hypertrophy Cycle
4/29/13 - 8/14/13


Status- Been in limbo since the end of Y3T Bulk cycle in Feb. Random crossfit and strength training. No programming.

Goal- Want to gain as much strength as possible, to help transition into more of a Crossfit life style. Also want to continue to change my body's appearance. Increase my conditioning in general. Be more healthy in general. Also going to start pushing off my social drinking and keep it to a minimum. Need to also work on my rest and sleep.

Cycle- I will be following the Wendler 531 Boring But Big 3 month challenge, twice. Will also add in short METCON work, and a 5k run.

Monday- Chest 531, BBB, Chin Ups 3 set 2F, Dips 3 sets 2F
Tuesday- Squats 531, BBB, Hanging Leg Raise 2F/ Heavy or Short METCON
Wednesday- Rest Day
Thursday- Press 531, BBB, Pull Ups 3 sets 2F, DB Row 2x10, 1x30
Friday- Deadlift 531, BBB, Hyper-extension 3 sets 2F/ Heavy or Short METCON
Sat or Sunday- Rest day/ 5k run with 20# vest. Skill work.

Nutrition- This will be my hardest plan to track. I will eat as clean as I can, im not following any particular plan. On workout days, I will aim for 2.5k calories. On non workout days, 2k. My protein intake will be about 250 grams a day. That puts me at a 1.5 ratio to pound. Not worried to much about carbs but will watch it, morning to noon is ok, and after workouts. Will also keep my fats down to a minimum.

Supplements- On Whey, Casein, Micro Creatine, Animal Pak, Fish oil.

Tracking and Log- I will update daily with work outs and numbers. Will also update my nutrition info. I will weigh in once a month. Take after photos after this cycle ends. And get my BF measured at the end. If any changes occur I will address it that day.

Starting Max- I dropped them a bit, to help with form. This will be the starting numbers I use in the Wendler formula, after each 4 week cycle, I will be going on my 1 Rep max formula, then at the end do a actual 1 rep max.
Bench-225#
Squat-285#
Press-150#
Deadlift-300#

Last edited by Rick Schwing : 04-29-2013 at 07:15 PM.
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Old 04-29-2013, 07:13 PM   #2
Rick Schwing
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Re: Rick's 531-BBB Challenege x2

4/29/13

Weight- 203#

Cycle 1/Week 1

Bench:
Warm up 5x80#, 5x100#, 3x120#
531 5x130#, 5x150#, 9x170#
BBB 5x10 @ 100#

Chin Ups 6, 4, 3
Dips 10, 7, 5

2400 Cal/ 235g Protein
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Old 04-30-2013, 07:05 PM   #3
Rick Schwing
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Re: Rick's 531-BBB Challenege x2

4/30/13

Cycle 1/Week 1

Squat:
Warm up 5x105#, 5x130#, 3x155#
531 5x165#, 5x190#, 9x220#
BBB 5x10 @ 130#

METCON:
I didnt do it today, I was extremely exhausted, and I am still researching what kind to do at my gym.

2100 Cal/ 220 Protein
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Old 05-03-2013, 11:53 AM   #4
Rick Schwing
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Re: Rick's 531-BBB Challenege x2

5/1/2013

Cycle 1/Week 1

Rest Day

2600 cal/ 150g protein
cheat meal and not enough protein
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Old 05-03-2013, 03:41 PM   #5
Rick Schwing
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Re: Rick's 531-BBB Challenege x2

5/2/2013

Cycle 1/Week 1

Press:
Warm Up 5x60#, 5x70#, 5x85#
531 5x95#, 5x110#, 7x120#
BBB 5x10 @ 70#

Pull ups 5,5,4
DB Row 2x10@ 30#, 20x40#

2100Cal/190g protein
Still need more protein.
Alcohol.

Edit 4/30/13
Hanging Leg Raise 16, 15, 9
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Old 05-04-2013, 11:50 AM   #6
Rick Schwing
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Re: Rick's 531-BBB Challenege x2

5/3/2013

Cycle 1/Week 1

Deadlift:
Warm up 5x110#, 5x135#, 3x160#
531 5x175#, 5x205#, 7x230#
BBB 5x10 @ 110#

Hyper-extension 10,9,8

2200Cal/180g Protein
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Old 05-07-2013, 06:29 AM   #7
Rick Schwing
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Re: Rick's 531-BBB Challenege x2

5/4/2013

Rest day/ cheat day.
Alcohol.
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Old 05-07-2013, 06:32 AM   #8
Rick Schwing
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Re: Rick's 531-BBB Challenege x2

5/5/2013

Rest day/cheat day.

Did not do a endurance run.
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Old 05-07-2013, 06:35 AM   #9
Rick Schwing
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Re: Rick's 531-BBB Challenege x2

5/6/2013

Cycle 1/Week 2

Chest:
Warm up 5x80#, 5x100#, 3x120#
531 3x140#, 3x160#, 7x180#
BBB 5x10@ 100#

Chin up 6,5,4
Dips 12,10, 8

2500 Cal/200g protein
Alcohol.

Need to back off of alcholo.
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Old 05-08-2013, 07:15 AM   #10
Rick Schwing
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Re: Rick's 531-BBB Challenege x2

5/7/2013

Cycle 1/Week 2

Squat:
Warm up 5x105#, 5x130#, 3x155#
531 3x180#, 3x205#, 6x230#
BBB 5x10@ 100# (I messed up on this)

Hanging Leg Raise 12,8,6

No MetCon again, was in a hurry.

3000cal/180g of Protein (cheat meal)
Not to happy with myself.
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