Besides my craving to get into the gym this week I would like some advise as to some starting weights and final lifts for this Saturdays Push Pull Comp in OKC.
I guaged my progress and was able to get 550 DL without much straining and 375-385 on the bench. Check my training log titled “Trying to be the strongest in the world”.
Do I finish my 3rd lift with these numbers or slightly lower or do I hit these on my second lift and then try for a little more on my 3rd lift? What would be a good first lift? I have read from some that I should hit a moderate weight for my 1st lift but I am unsure how to progress on my 2nd and 3rd lifts.
[quote]undesired08 wrote:
A good rule of thumb to keep one from bombing is have an opener that you can hit for a triple, second lift is 100% of your gym max, and third is 105%.[/quote]
I’ve heard many people doing this. But one question first, are you competing to win the competition or trying to set some PRs?
If you’re trying to win the contest I’d take my benches a little more conservatively in order to make sure the numbers go on the board. Then on deadlift I’d open as usual then gauge where you are in the group.
If it’s for PR’s, then I’m pretty much in agreement with undesired08. Although I may take the 2nd a couple pounds lighter just to make sure I don’t completely drain myself on the second attempt.
For my first meet, I would probably just try to go 9/9 and make your gym lifts legit in competition. My advice would be to open with 90% of your max, move up to 95% on your second attempt and then 100% on your final lift. Two things to keep in mind is that the judging may be more strict than what you are used to in the gym, and you will be maxing on all 3 lifts over the course of the day. Some meets are very long, and you can be tired by the end, others run very quickly and you may feel rushed between warmups and lifting.
Just go into the first one to get a little experience, meet some like minded individuals, and have a good time. Then you will have some numbers to beat for your next meet.
[quote]Ruggerlife wrote:
undesired08 wrote:
A good rule of thumb to keep one from bombing is have an opener that you can hit for a triple, second lift is 100% of your gym max, and third is 105%.
I’ve heard many people doing this. But one question first, are you competing to win the competition or trying to set some PRs?
If you’re trying to win the contest I’d take my benches a little more conservatively in order to make sure the numbers go on the board. Then on deadlift I’d open as usual then gauge where you are in the group.
If it’s for PR’s, then I’m pretty much in agreement with undesired08. Although I may take the 2nd a couple pounds lighter just to make sure I don’t completely drain myself on the second attempt.[/quote]
I use that as a general guideline, just line the the numbers I will attempt. But, I do make modifications on the fly, to adjust for how I feel. And I have to go “balls out” early, because I am a weak deadlifter. If I have a good plan and stick to it, I can place fairly well.
[quote]SergeantQ wrote:
I am not going there to try to win YET! This is my first one and I want to get a feel for how things go and so forth.
Overall some good advise from those who responded. I do appreciate you guys taking the time to pass on some words of wisdom![/quote]
Open light. It doesn’t matter what you open with, only what your final (successful) attempt is.
Think of your opening bench as securing your right to deadlift and your opening deadlift as getting you on the board with a total.
Plus, since it is your first contest, opening light will let you focus on following the commands. They may sound simple, but a lot of people screw them up on the platform. People just don’t think as well when they are nervous/pumped up so simple things become difficult.
I’d say have a pretty good idea about your first two lifts, and then do the best you think you can on that day for your third. For instance, if you do 550 as your second deadlift then do 555 or 560 if the 2nd attempt was really tough, 570 if you know you have more after the 2nd and 580 if the 2nd just flew up.
Edit: you can typically change your opener up until a few minutes before the start of the lift, so if your warm-ups are sucking you can drop it just to be safe.
So far everyone who has responded has provided some damn good advise and things to consider which I never even thought of in that perspective.
I thank you guys again! Keep the advise coming. I enjoy learning from various people who have the experience and have accomplished something I am shooting for.
Are you going to the NASA meet and are you going along or will you have someone there to help you out with the little things, like food? They are a good group of guys.
[quote]undesired08 wrote:
I hit submit too soon. I wanted to put this link in as well of a checklist. It helped me out a lot prepping for my first meet.