[quote]pushmepullme wrote:
[quote]DoubleDuce wrote:
[quote]LiquidMercury wrote:
Do all the meets go Squat, bench, deadlift? Or do I have the option to go Deadlift, Bench, then Squat? [/quote]
Always S/B/D.
The bench is only there to rest for the DL.[/quote]
Your avatar just fucked my world up.[/quote]
X dropped the fro for the Jheri curl, so I picked up the torch. I’ll probably change it to something else once I get people good and screwed up.
[quote]DoubleDuce wrote:
[quote]pushmepullme wrote:
[quote]DoubleDuce wrote:
[quote]LiquidMercury wrote:
Do all the meets go Squat, bench, deadlift? Or do I have the option to go Deadlift, Bench, then Squat? [/quote]
Always S/B/D.
The bench is only there to rest for the DL.[/quote]
Your avatar just fucked my world up.[/quote]
X dropped the fro for the Jheri curl, so I picked up the torch. I’ll probably change it to something else once I get people good and screwed up.[/quote]
Double Duce, Duuude, well done Sir.
[quote]pushmepullme wrote:
[quote]DoubleDuce wrote:
[quote]LiquidMercury wrote:
Do all the meets go Squat, bench, deadlift? Or do I have the option to go Deadlift, Bench, then Squat? [/quote]
Always S/B/D.
The bench is only there to rest for the DL.[/quote]
Your avatar just fucked my world up.[/quote]
You too? I thought X was commenting here for a sec
I wouldn’t open higher than 245 for your bench. If that us your current triple I think you’re overestimating your bench. Not to be negative , but no one hits their goal weights in their first meet.
My son is doing his first meet in one week. I’m going to be watching him very tightly and planning his attempts. He’s opening at 230,125,315-335 at 132 raw. I’m basing this on hid recent lifts of 250 x 3, 150 x 3 with the first paused, and 325 x 6.
I’ve always wondered [as someone who WILL compete at some point in the next few years] - how much rest do you get between attempts and the different lifts?
Does it vary according to the federation or even between meets in different federations? [doesn’t that make it difficult to cross-compare between federations and even between different meets in the same federation - or maybe I’m just being really anal here?]
What’s the total time between first attempt on squat and last attempt on dead?
Rest time is dependent on how many lifters in a flight. In the old days, you had three minutes if you follow yourself. Now most use the round system. You might have twenty plus minutes.
[quote]LiquidMercury wrote:
Well here’s the rundown. I decided I’m sick of going to the gym and not training for anything in particular, as in lacking a competitive training goal. In high school I lifted to supplement my rowing, in college I lifted to supplement my lacrosse. Now post-collegiate I’m no longer being overly competitive in either rowing (though I do coach high school rowing) or lacrosse due to working for the man and lacking time.
That’s the background of me in a nutshell. This has lead me want to compete in a powerlifting meet. I’ve got one chosen out (early Nov. USAPL meet) and am wondering how to work towards hitting some big max’s. I will be competing raw.
Current lifts:
Deadlift: current PR is 535, belt only
Squat: dealing with a slight injury that has been making it hard to go after the real big weights but last time I squatted heavy I put a solid 425 up. I’ve rested my hip enough that I think I’ll be able to start hammering away again.
Bench: Haven’t gone for a true 1RM here. Did 245 for solid 3. Feel as though I might be able to put up 285-295.
that’s my log.
I’ve been running a modified 5/3/1 for about 16 weeks.
Current bodyweight is 178-179 lbs.
Any and all advice as where to go from here to really put myself in a good position for this meet would be greatly appreciated.
LM[/quote]
You need to make sure you’re solid on form. Is your squat depth good? by this I mean below parallel. Below parallel isn’t just going down deep. Is your bench paused?
I don’t see many triples at 245 translating to 285-295 with a pause. without pauising you might only be app. 245. It is a big deal.
Deadlifts tend to be the lift you might do a little better due to meet psyche. However, you will be doing three heavy squats and benches before this. If your meet goes well, 485, 515,and a pr might be a good attempt selection. Maybe heavier even.
Your first meet will be a chaotic mess. Rushing to wait, judging, a platform. Just squatting on some stage is enough to screw up an attempt or two. Focus is paramount.
A new bench might give you ten pounds, or take ten away. There are a lot of variables. I recommend checking out amazon.com for Defying Gravity, by Bill Starr. It’s the best book IMO on preparing for a meet.
[quote]tom63 wrote:
I wouldn’t open higher than 245 for your bench. If that us your current triple I think you’re overestimating your bench. Not to be negative , but no one hits their goal weights in their first meet.[/quote]
245 was an easy triple as that’s what I was supposed to do. I’ll be doing a triple for 255 this week, and prior to the meet planning on doing 275 for a triple.
How early do I need to be at the meet? I figure at least a few hours before my time to lift? I’ll have to check-in, get drug tested/weighed in and warmed up (am I right in assuming that they will actually drug test/weigh-in at the meet and it’s not just people saying “oh yah I’m drug free and I also weigh 181 lbs”?). I’m assuming I should have my training partner (whenever I can get one) or at least someone there with me?
How long do you have between DL/bench/Squat usually at a meet?
As far as the pauses go on bench, would you all recommend that I start doing this during my training sessions or just know how to do it and then a few weeks before my meet start adding that in?
Sorry for all the random questions, just trying to get my basis covered and know what to expect.
Also I’m weighing in at 176 or so right now. Thoughts on dropping down to 165 class?
With my meets, they go about like this:
arrive 6:30 or so, check in, find the scale, etc. Equipment check and weigh in at 7-8. Eat. Lifting starts at 9ish. I’m usually in the second flight.
I start warming up when the first flight is making their second attempts.
Flights are the groups of lifters, usually around 8-15 per flight. Flgiht A squats then flight B squats, etc. If there is only one flight, there is a 30 minute break between the different lifts for warmups. There might also be a morning session and an afternoon session, if there are more than three flights total. You don’t want to have a ton of flights, so people will be waiting to go to their next lift for hours and hours.
Each lifter has one minute from the moment the bar is loaded to make their attempt. Squats take longer due to wrapping; deadlifts fly by.
The speed of a meet depends greatly on the spotters/loaders and the meet director. I’m usually done by 2ish for a two-flight, one session meet.
It is very unlikely that you will get cold between lifts, but it has happened.
Oh, and don’t drop 11 lbs for your first meet. Eat and rest up, be fully fueled and hydrated. Eat more!
OP, dont worry about getting a huge total or anything your first meet, just go in at whatever bodyweight you weigh in at, and just kill it. open light, and have a good time.
Thanks for the summary PMPM. I was only questioning about dropping the weight since I’ve been dropping weight for races for the better part of a decade (2 hours before the race is max time you get to rehydrate etc.) so it’d be a breeze for me and I do know how to to minimize performance loss for my body in regards to this. But I’ll take ya’lls advice and just start eating more and hopefully keep seeing the lifts go up.
I don’t particularly worry about a huge total or not, I’m already happy with my progress in the gym over the years, but I miss competing. So I’m going to go out and compete to the best of my ability. I want to definitely get in the meet on my first 2 attempts but my 3rd attempts on the lifts will be going for broke.
[quote]LiquidMercury wrote:
Thanks for the summary PMPM. I was only questioning about dropping the weight since I’ve been dropping weight for races for the better part of a decade (2 hours before the race is max time you get to rehydrate etc.) so it’d be a breeze for me and I do know how to to minimize performance loss for my body in regards to this. But I’ll take ya’lls advice and just start eating more and hopefully keep seeing the lifts go up.
I didn’t know races had weight classes, maybe I should start running against other fatasses like myself. Seriously though, why would you cut water weight and then rehydrate right before a race?
[quote]BrianHanson wrote:
[quote]LiquidMercury wrote:
Thanks for the summary PMPM. I was only questioning about dropping the weight since I’ve been dropping weight for races for the better part of a decade (2 hours before the race is max time you get to rehydrate etc.) so it’d be a breeze for me and I do know how to to minimize performance loss for my body in regards to this. But I’ll take ya’lls advice and just start eating more and hopefully keep seeing the lifts go up.
I didn’t know races had weight classes, maybe I should start running against other fatasses like myself. Seriously though, why would you cut water weight and then rehydrate right before a race?[/quote]
Rowing Races. There are two classifications, lightweight (anything under 165 lbs for men, 130 for women) and heavyweight (anything above 165/130). There are plenty of people who sit above the limit, cut down for weigh-ins and then rehydrate/carb up in the 2 hours before the race.
Well had my first day back squatting last week (after a long time off due to injury).
put a video of me box squatting 385 for 2 up. Felt as though I didn’t have much problem with it and I’ve always felt stronger squatting without the box. I did rock off the box too much, I’m going to attribute it to me not having squatted heavy in the better part of a year. Is where the box at appropriate depth or do I need to find a lower box? Sorry for the camera being sideways, didn’t have anyone to hold it.
After watching your video, it looks as if you just flopped down on the box. should be a nice controlled motion down and an explosion up unless you are were maxing out.
I could be wrong about the flopping down, but that is what it looked like from your side camera angle.
Keep working on the squats. It is an on going process of learning proper technique and sometimes going backwards with weight in order to perfect the form.
Good luck at your first meet.
ahhh, I forget that people go on the water for sporty things my bad. Apparently my wife rowed crew in HS and College, this gives her another reason to call me a moron.
[quote]SergeantQ wrote:
After watching your video, it looks as if you just flopped down on the box. should be a nice controlled motion down and an explosion up unless you are were maxing out.
I could be wrong about the flopping down, but that is what it looked like from your side camera angle.
Keep working on the squats. It is an on going process of learning proper technique and sometimes going backwards with weight in order to perfect the form.
Good luck at your first meet.[/quote]
Nope, it definitely was a bit of a flop. As you may have noticed in my log this is my first stint back to squatting heavy in the better part of a year. That day (when I shot the video) was more about seeing how my hip flexor felt with some decent weight, form be damned. Now that I know it’s not going to tear on me mid-squat and there was only mild discomfort I’ll be much less tenative and work on getting back in control. On a positive note, I’m always much better squatting then I am box squatting but definitely gotta get the groove back. Also may have found a new box/bench that I can use that is a bit lower then the one I used that day. I’ll put video up on my log, I didn’t squat, just simply sat in it to check the depth, so all you experienced people feel free to let me know if you think that depth is good for a meet or if I need to go lower (it’s about 2 inches or so lower).