I’m brand new to powerlifting and lifting weights in general (a year of lifting at Planet Fitness and only 3 solid weeks at a legit gym). I want to compete in my first meet this December. I’m trying to figure out which weight class to compete in. I’m stuck in between 66kg (145lbs) or 74kg (163lbs). I’m 31 years old, I’m 5’5’’ and I weigh 150lbs. I’ve been physically active most of my adult life, my weight ranged from 135 when I ran a lot, up to 165, without watching food intake and no exercise. I really want to be competitive in the sport, I hope to qualify for 2019 USAPL Nationals.
My lifts (literally only 3 weeks into using an actual free weight barbell)
Squat:315 (high bar)
Bench:200
Deadlift:315 (working on form so never tried 1RM)
Just for goal setting, if you compete at 66kg - you need a 1056 total to qualify. If you compete at 163, you’ll need 1149.5.
If you’ve never cut weight for a sport, I’d recommend doing your first meet at 74kg. Given your starting numbers, I think you can hit big #s soon. If you don’t qualify this time around, I’m sure there are other meets you can do to qualify.
USPA standards for the Drug Tested nationals are pretty reasonable too - 908 for 148 or 992 for 165.
I’m probably the least experienced person giving advice, but I was in a similar situation to you (between 66 and 74kg) and everyone recommended I gain the weight or at least maintain and compete in 74kg, which is what I did. Your new enough to training that you can build muscle and gain weight, resulting in more strength. When I decided I wanted to compete I weighed 150lbs, when I competed 3 months later, I weighed 155lbs. Cutting down would be like going backwards, and slow down my strength progression. Also generally the best weight class is the one you can fill out while remaining relatively lean. Take my advice with a grain of salt I’m only 16 lol
There is no point in cutting weight unless you plan to accomplish something big, like setting a record or at least winning your weight class. If this is your first meet then definitely don’t cut weight, it increases the odds of having a shitty meet. Also since you are small and just started lifting you should aim to gain some weight, being small and skinny is not going to get you far in powerlifting. Increasing muscle mass is the easiest way to increase you potential for strength.
Train to competition standards, so you learn exactly what is expected of you at the meet. Plenty of lifters are very humbled when they learn they have to get their hip crease below the top of the knee. Pause your benches (same story as with the squat). In time your pause bench and touch and go bench will become much closer to the same weight, but it takes practice.
Open with a light weight. It is tempting in the sport to open up with what should be your second attempt. Openers get you in the meet, seconds build the total, and thirds are for PRs. The top level lifters can do what they want, and they understand their bodies well. I like to open up at 90%.
Don’t deviate much from your normal eating and sleeping. I see way to many people eat stuff they never eat on competition day, then they wonder why they feel terrible. If you normally have 200 mg caffeine before training, don’t take 500 mg before your squat. You can probably up it a bit, but too much isn’t good either.