Bench/Squat Powermeet Advice?

Training Powerlifting
1

So heres the deal. I signed up for a powerlifting meet that is on the 2nd of oct. Its a bench squat meet, and it has no total, they are separate. But here is the kicker. They take you lift and divide it by your bodyweight for both lifts. Right now I’m weighing 266 and btwn 18-21%. So I was wondering if anyone had any experience with lifting in a meet like that and could tell me if I should focus more on dropping weight, or gaining strength. Any advice on how to do that would also be appreciated.

Stats
Bench 465 (raw) 2 days ago for a single at end of bench wo
Squat 500 (raw no belt) 3 days ago for a triple at end of squat wo

2

Go hard all next week but no heavier than a triple. No need to come close to failure.
The next week last workout is tuesday. Go easy and rest rest of week. Don’t worry about your weight but skip dessert and booze. Make lots of lifts.

jmo
jack

3

what time is the weigh in? if there’s a big enough gap between weigh in and lifting then just drop the water. you could weigh in in well under 260 and that would give you some advantage

4

the equation using your BW vs Lift Poundages is known as your “co-efficient” . trophys are awarded based on that number .

something to ask yourself is whether you got a shot at any records . if you can drop a few pounds easily enough to drop a weight-class , you may be able to really tear it up . lifting at the top-end of a weight-class is what most lifters prefer(I think ) . I probably wouldnt starve myself in order to raise that co-efficient though ; you may lose strength if those pounds drop too fast …not good right before a meet. just my 2 cents

5

the meet is only coefficient based. it doesn’t have weight classes. weigh in is strictly for the coefficient, and just by how its being set up, I doubt there will be time to put water back on. As far as records, its not that kind of meet. Its being put on as part of a “Med School Olympics” and our school is competing against others in the area.

as far as training, Should I continue with what I’ve been doing, or should I cut our the de days and focus on me?? Heres a rough overview of my workout.

Monday
Bench ME 5, 4, 3, 3, 3, 2, 1, 1
dips 3x5
pullups 8,8,7,6,5,5
incline press 3x10
lat pulls 8, 8, 8, dropset
french press 3x10
Bent over rows 5x8
Hammer Curls 5x10
tricep pushdows with band 5 sets to failure

Tuesday
Squats DE 5x8
Deads 6,6,5,5,4,3
Good Mornings 4x10
Natural Glute Ham Raise 4x10
Standing leg ext 3x10
Leg ext 3x10

Thursday
Bench DE 5x10 with bands
Dips 5x10 with bands
Pullups 8,8,7,6,5,5
Military 3x10
lat pulls 8, 8, 8, dropset
french press 3x10
Bent over rows 5x8
Hammer Curls 5x10
tricep pushdows with band 5 sets to failure

Friday
Squats ME 5,4,3,3,2,2,1
Deads 6,5,4,3,3,3,2,1
Good Mornings 3x10
Natural Glute Ham Raise 4x10

6

You have less than 3 weeks until the meet. You don’t want to gain weight because that will hurt your “total” and you don’t want to lose weight because that would most likely affect your strength. So just stay at your current weight.

I get the impression that even if you have the highest total to bodyweight ratio, you won’t really win anything significant. And while you’re definitely a strong guy, you’d be at somewhat of a disadvantage at your bodyweight because strength gains aren’t linear with bodyweight. In other words, a fairly strong guy at about 150 lbs would stand a decent chance of beating you, even if you lift hundreds of lbs more than him.

So my vote is that you forget about the whole bodyweight aspect of the competition and just try to put up the biggest squat and bench out of everyone there.

Besides, discriminating against a lifter due on the basis of bodyweight is kinda stupid. Different people have different builds. One guy might be strong and jacked at 200 lbs, while another guy might need to be 300 lbs. Why should this work against you?

Then again, you’re competing against med school students. How strong can they be?

Good luck and have fun.

7

[quote]fish_burps wrote:
You have less than 3 weeks until the meet. You don’t want to gain weight because that will hurt your “total” and you don’t want to lose weight because that would most likely affect your strength. So just stay at your current weight.

I get the impression that even if you have the highest total to bodyweight ratio, you won’t really win anything significant. And while you’re definitely a strong guy, you’d be at somewhat of a disadvantage at your bodyweight because strength gains aren’t linear with bodyweight. In other words, a fairly strong guy at about 150 lbs would stand a decent chance of beating you, even if you lift hundreds of lbs more than him. [/quote]This is true. I don’t have much to gain from winning. I happened to get an email about it, and everyone else has just 3 weeks also. [quote]

So my vote is that you forget about the whole bodyweight aspect of the competition and just try to put up the biggest squat and bench out of everyone there. [/quote]So just go for some pr’s instead of worrying about weight. I can do that. In fact thats all I ever used to do.

[quote]

Besides, discriminating against a lifter due on the basis of bodyweight is kinda stupid. Different people have different builds. One guy might be strong and jacked at 200 lbs, while another guy might need to be 300 lbs. Why should this work against you? [/quote]Because there wouldn’t be enough people enter to do it right, and a shitty powermeet is better than no powermeet.[quote]

Then again, you’re competing against med school students. How strong can they be?

Good luck and have fun. [/quote]
ahah. Thats what I’m hoping for.

8

I disagree with alot of the above. In a meet that’s coefficient-based, every pound of bodyweight counts. For every extra pound that you carry, you will need to lift considerably more to make up for it.
If you have 24-hour prior weigh-ins, go for dropping as much water weight as you can. Hit the sauna, limit fluid intake, or take some diuretics. Water can be replaced within hours of weighing in and your strength won’t suffer.

9

[quote]Antman517 wrote:
I disagree with alot of the above. In a meet that’s coefficient-based, every pound of bodyweight counts. For every extra pound that you carry, you will need to lift considerably more to make up for it.
If you have 24-hour prior weigh-ins, go for dropping as much water weight as you can. Hit the sauna, limit fluid intake, or take some diuretics. Water can be replaced within hours of weighing in and your strength won’t suffer. [/quote]

IF there was a 24 hour weigh in and he really wanted to be competitive then yes, he should drop water weight. But he already said “weigh in is strictly for the coefficient, and just by how its being set up, I doubt there will be time to put water back on.”

Since it sounds like he doesn’t have sufficient time to put the weight back on, he’d be better off not trying to drop any water weight.

10

when is the weigh in being done tveddy?

11

I sent an email to find out when weigh in is, but I haven’t heard back from them yet.

12

Took second in both. weighed 264 and benched 460. Squatted 565. Lost to some little tiny dude.

13

Nice squat PR.

14

[quote]tveddy wrote:
Took second in both. weighed 264 and benched 460. Squatted 565. Lost to some little tiny dude. [/quote]

Yea, bodyweight totals always favor the little guys. Nice lifts though.

15

thanks. neither one is an all time pr, but I’m making progress towards it. I’ve never gotten either at this weight though.

16

Good job. Those are great numbers.

Your bench is just insane. 460 raw is a hell of an accomplishment.

17

Thanks man. Where at in OK are you? I went to school at NWOSU

18

Nice lifts bro!

19

Thanks man. Hows things goin in corn country?