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Old 10-26-2012, 08:47 PM   #1
MattyBoy
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Join Date: Oct 2012
Location: Wyoming
Posts: 106
Training Exp: 3 months
Training Type: Powerlifting
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Default Help preparing for first competition.

So I decided to do my first competition on march 2nd. Right now my lifts are pathetic. I have about 4 months to be less pathetic. My bench is 225/ squat 245+/deadlift 315. I think I can add about 80# +/- by then. My plan is:
Monday- Bench and Squat

Wednesday- Bent over row/ SLDL/ Standing BB press/ BB curls (in the squat rack)/ Calf Raises

Friday- Close Grip Bench/ Deadlifts

I'm doing it this way to optimize the time on my primary lifts. On my primary lifts I plan on stepping into my max then dropping down and doing 90% of that for reps. For example : Bar 5x/ 135 3x/ 225 1 x/ 315 1x/ 350 1x/ 315 for reps (if it worked out that way.

On my support movements ill do 3 set of 3-5 reps and stepping up in weight when I can do all three sets for 5 reps. Except my SLDLS and curls ill do a weight I can do 8-10 reps for 3 sets

For my diet I plan to eat pretty clean, but eat big. I will try to get a lot of sleep.
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