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Old 08-14-2013, 01:34 PM   #5
bigalfry
bigalfry
Contemplating my first competition...
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Join Date: Sep 2009
Location: Calgary, Alberta, Canada
Posts: 335
Training Exp: 10
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Creatine Monohydrate
Reputation: 13580
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Day 3:
Deadlifts:
Work up to 1 rep of 85% max, followed by 75% singles, as many as you can fit into 10 minutes.
365x1
315x16
Damn near blacked out between a few of those reps.

Squat:
235x7
235x6
235x5
Total Reps: 18
Goal: 20

Shrugs:
10 reps with one plate, adding a plate every set until you can't do the 10 reps.
135x10
225x10
315x9

Standing Leg Curls:
65x15
65x12
65x12
65x12
Total Reps: 51
Goal: 40

Cable Crunch:
130x7
130x8
130x5
Total: 20
Goal: 10-25

Calve raises:
Machine was busted and I was running out of time.
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