First Powerlifting Meet

I have been reading from this site for a year or so now, but never post anything. I am going to do my first powerlifting meet in April, and wanted to post it on here to make me accountable. I have been mainly powerlifting for a couple years now, but have not competed yet (moving, grad school, excuses). I have read a good bit of the posts on here about first meet preparation, but if anyone has any additional advice that would be awesome.

Going to compete in the 198 class at a USAPL meet in Savannah, GA. I have been on 5/3/1 for 8 months now and i have had pretty good results am starting to get into some good numbers for me.

BW: 200-205
GYM PRs:
Squat: 405x2
Bench: 315x2; 285 with pause (just started training with a pause; pretty sure I can get more. I did 285 for a set of 5 today and paused the first and last reps)
Dead: 500

In

Next lift day is Sunday = Squat Day. It’s the start of the 3x3 week which is my favorite week. I like the 5/3/1 week because I get to hit new PR’s but for some reason I really like 3x3. I may do some light conditioning when I get home today after class and grad assistant work. Just depends on how I feel. I still need to buy a singlet. Anyone have any reviews/recommendations of companies to buy from or not to buy from?

Also, does anyone lift in/around Savannah, GA?

Nice lifts my friend. I’m doing 531 for powerlifting. I just bought my singlet from Inzer for $30-35. Whatever you do just make sure you get the right size! Mine ended up being to tight and showing my boys off. I’ve worn it for two meets anyway, but will be ordering a size up for my next one.

Thanks man! I’ve definitely have some improving to do but it’s coming along nicely. I love 5/3/1 so far. What size did you order/what do you weight? I was worried about that because I’m on the edge of Large and XL on Inzer’s Singlets.

I weigh around 136-138 usually and compete in 132. Got a small and will be ordering a medium next time. I’d go with the xl. Better off with one a little loose than tight.

Awesome man, thanks for the help!

welcome and good luck. In your first meet just remember to start with openers that you know you can crush. You will have some nerves but it goes away when you get that opener in. Also if you get close to competition and you have never cut weight before you may just want to stay in the 220’s. One less thing to worry about, but if you are familiar with cutting weight then by all means.

I’m training for my first meet as well. Looking forward to following this. Good luck brother.

[quote]scottkoscielniak wrote:
welcome and good luck. In your first meet just remember to start with openers that you know you can crush. You will have some nerves but it goes away when you get that opener in. Also if you get close to competition and you have never cut weight before you may just want to stay in the 220’s. One less thing to worry about, but if you are familiar with cutting weight then by all means.[/quote]

Thanks a lot man! I’m really looking forward to competing. I was going to open with something I can triple any day of the week and then move up from there. I am not really concerned with cutting weight, but I figured I could clean my diet up a couple months out and should drop a few pounds in the process.

[quote]vanillagorilla33 wrote:
I’m training for my first meet as well. Looking forward to following this. Good luck brother. [/quote]

Thanks a lot man! Good luck to you as well. What weight class are you competing in and where? What kind of numbers are you shooting for?

[quote]t.collin.smith wrote:

[quote]vanillagorilla33 wrote:
I’m training for my first meet as well. Looking forward to following this. Good luck brother. [/quote]

Thanks a lot man! Good luck to you as well. What weight class are you competing in and where? What kind of numbers are you shooting for?[/quote]

I’m doing the Great Lakes in April. It’s in Erie, PA. I’m doing the 220 weight class. I’m looking to go 550/380/590. I wouldn’t be too upset if I find a little extra mojo and hit higher, but I’m going into it looking for a total to build off. Goal number one is complete the meet.

[quote]vanillagorilla33 wrote:

[quote]t.collin.smith wrote:

[quote]vanillagorilla33 wrote:
I’m training for my first meet as well. Looking forward to following this. Good luck brother. [/quote]

Thanks a lot man! Good luck to you as well. What weight class are you competing in and where? What kind of numbers are you shooting for?[/quote]

I’m doing the Great Lakes in April. It’s in Erie, PA. I’m doing the 220 weight class. I’m looking to go 550/380/590. I wouldn’t be too upset if I find a little extra mojo and hit higher, but I’m going into it looking for a total to build off. Goal number one is complete the meet. [/quote]

Nice man! Those are some beastly number, especially for your first meet. I’m surprised you have never competed before. I think it’ll be good to compete with myself and see what I have. I hear meets are a whole different animal compared to gym max out. A friend of mine is handling me during the meet, and he’s competed several times, so that makes me feel a lot better.

Squat day 3x3
305x3
350x3
390x3
*Overall felt pretty good. I didn’t have a chance to eat lunch before hand, so my energy was low. Took a video to assess depth, but I can’t find my cord to upload it right now.

Leg Press 10,8,6,4 up to 680lbs then drop down and did a burn out.
High Bar Pause Squats: 135lbs for 5x10 to work on depth and speed out the bottom.
Then a few curls for the gurls…

Press
155x3
175x3
195x5 (felt pretty easy, probably could’ve hit 6-7 reps, but I’m coming back from a wrist injury and didn’t want to push it)

Chins 10,8,6,4 up to 70 lbs, then 15 BW
Dips 10,8,6,4 up to 125 lbs then 25 BW
Seated Rows
Tricep Pushdowns

Conditioning

Overall pretty good day. Now to work on my orthopedics test.

subbed! How long have you been running 531?

[quote]Colobb wrote:
subbed! How long have you been running 531?[/quote]

I’m in my 8th cycle now. Took a little time off around holidays for travel and whatnot. I really like 5/3/1. Enough overload to continually progress, but not too much I can’t recover with my schedule.

Deadlift Day!
375x3
425x3
485x3 3RM PR. Really happy with this, because my 3x5 deads last week didn’t feel great, and I crushed this. I was getting into a habit of touch and go a few weeks ago which was hurting my speed off the floor, so I made damn sure to come to a full stop before the next pull.
2x5 speed deadlift with 225

Banded hip/back extension 5x10 2 Black bands
Other core work and some curls

Bench Day
235x3
275x3
300x4 Paused first rep (~2 seconds) and felt really good. Really glad to hit 300 with a pause before my meet in April.

Pull ups worked up to 55 lbs
Close Grip Decline Bench 255 for 4x10 pausing the first few reps
Pendlay Rows 5x10 225 lbs
Tricep stuff

Conditioning: Rowing sprints with pushups in between sets.