Powerlifting Meets: Results, Advice, Etc.

Bigger Stronger Leaner Powerlifting & Strength Sports
21

[quote]bjjwannabe152 wrote:
I’m doing my first meet Dec 5 at the IPA Christmas Classic in Boyerton, PA. I’m going multi bench only. I had planned to do a full meet but herniated a disk 5 weeks ago. So, this will be interesting. I will be competing @ 181 either as a junior or in the opens, i haven’t decided. But here’s my question, I weigh around 195 right now and i KNOW how to cut weight. I’ve wrestled all my life. Last season i was dropping between 12-17 lbs every week. I know i can cut it easy. What im worried about is the shirt getting loose. I am weighing in the night before. What do you guys think?[/quote]

I say cut the weight and then hit the chinese buffet or some other feeding frenzy place after weighing in. Make sure to drink a good bit of water to rehydrate and that will bring you back up to weight fairly easy. I know others will disagree with this but I have teammates who cut 8-10lbs in the 132-165 class with 2 hour weigh-ins and maintain there strength levels (and the fit of their gear). So if you have a 24hour weigh in I say go for it.

22

[quote]NATOR wrote:
bjjwannabe152 wrote:
I’m doing my first meet Dec 5 at the IPA Christmas Classic in Boyerton, PA. I’m going multi bench only. I had planned to do a full meet but herniated a disk 5 weeks ago. So, this will be interesting. I will be competing @ 181 either as a junior or in the opens, i haven’t decided. But here’s my question, I weigh around 195 right now and i KNOW how to cut weight. I’ve wrestled all my life. Last season i was dropping between 12-17 lbs every week. I know i can cut it easy. What im worried about is the shirt getting loose. I am weighing in the night before. What do you guys think?

I say cut the weight and then hit the chinese buffet or some other feeding frenzy place after weighing in. Make sure to drink a good bit of water to rehydrate and that will bring you back up to weight fairly easy. I know others will disagree with this but I have teammates who cut 8-10lbs in the 132-165 class with 2 hour weigh-ins and maintain there strength levels (and the fit of their gear). So if you have a 24hour weigh in I say go for it.

[/quote]

Ditto. That’s exactly what I did for my first competition and my strength wasn’t damaged because I drank lots of pedialyte and ate enough to get my weight back up.

23

[quote]bjjwannabe152 wrote:
I’m doing my first meet Dec 5 at the IPA Christmas Classic in Boyerton, PA. I’m going multi bench only. I had planned to do a full meet but herniated a disk 5 weeks ago. So, this will be interesting. I will be competing @ 181 either as a junior or in the opens, i haven’t decided. But here’s my question, I weigh around 195 right now and i KNOW how to cut weight. I’ve wrestled all my life.

Last season i was dropping between 12-17 lbs every week. I know i can cut it easy. What im worried about is the shirt getting loose. I am weighing in the night before. What do you guys think?[/quote]

If you aren’t looking to set a record or anything, I’d pass on cutting weight and focus on your lifting. No need to go through the ordeal of a big cut if you don’t really have a reason to do it.

24

I’ll be competing in my first meet on May 9th. I will be competing in the raw open division. My weight class will be 181 LBS I’m currently at 176 lbs. The federation is USA powerlifting. I will be competing in the full meet. My goals for my first meet are this: I’m using 531 to reach my goals.

Current Bench 230 Bench at meet 260
Current Deadlift 355 Deadlift at meet 405
Current Squat 315 Squat at meet 365

Do these goals seem realistic? Are they a little too conservative for basically 6 months of training?

I have tons of questions but I’ll just list a few for now. I feel like my training is going well right now. I’m making progress and setting PR’s. How should my training change as I get closer to the meet? How do you choose an opening weight? Is that simply a weight you know you can get every time? If I get all my openers and then fail at my 2nd and 3rd attempts will my total be from my openers?

25

Brett295, great questions. I just want add one. Since I have bad arthritis in my knees and I see that most raw meets disallow knee wraps I can only participate in bench and dead lifts. So do the totals then come from only the two events?

This one seems dufus but are t-shirts allowed under singlets?

Thanks. Good luck Brett 295

26

I’ll be competing in my 5 th event, GPC nationals in the spring, most likely late may. I lift in the 275’s, comming in around 260 - 265 in past events.
Best meet results to date
Squat - 600, double ply Inzer T-rex, missed 650, was a hair high.
Bench - 450, loose sinlge ply rage X, i can’t get a touch in a double ply shirt, i have an apex, bash, phenome & katana and can’t touch any of them witha weight i can lock out.
Deadlift - 650, inzer t-rex

For comming nationals i’m hoping to go 725, 530, 700, should be very doable, feeling like i’ve just came through a solid plateu and breaking fresh ground again.

27

[quote]Canadianrigpig wrote:
I’ll be competing in my 5 th event, GPC nationals in the spring, most likely late may. I lift in the 275’s, comming in around 260 - 265 in past events.
Best meet results to date
Squat - 600, double ply Inzer T-rex, missed 650, was a hair high.
Bench - 450, loose sinlge ply rage X, i can’t get a touch in a double ply shirt, i have an apex, bash, phenome & katana and can’t touch any of them witha weight i can lock out.
Deadlift - 650, inzer t-rex

For comming nationals i’m hoping to go 725, 530, 700, should be very doable, feeling like i’ve just came through a solid plateu and breaking fresh ground again.

[/quote]

What’s the GPC nationals?

28

[quote]ouroboro_s wrote:
Canadianrigpig wrote:
I’ll be competing in my 5 th event, GPC nationals in the spring, most likely late may. I lift in the 275’s, comming in around 260 - 265 in past events.
Best meet results to date
Squat - 600, double ply Inzer T-rex, missed 650, was a hair high.
Bench - 450, loose sinlge ply rage X, i can’t get a touch in a double ply shirt, i have an apex, bash, phenome & katana and can’t touch any of them witha weight i can lock out.
Deadlift - 650, inzer t-rex

For comming nationals i’m hoping to go 725, 530, 700, should be very doable, feeling like i’ve just came through a solid plateu and breaking fresh ground again.

What’s the GPC nationals?[/quote]

I’ve never heard of that fed either.

Are you CPU, ouroboro?

29

[quote]ThirdUncle wrote:
ouroboro_s wrote:
Canadianrigpig wrote:
I’ll be competing in my 5 th event, GPC nationals in the spring, most likely late may. I lift in the 275’s, comming in around 260 - 265 in past events.
Best meet results to date
Squat - 600, double ply Inzer T-rex, missed 650, was a hair high.
Bench - 450, loose sinlge ply rage X, i can’t get a touch in a double ply shirt, i have an apex, bash, phenome & katana and can’t touch any of them witha weight i can lock out.
Deadlift - 650, inzer t-rex

For comming nationals i’m hoping to go 725, 530, 700, should be very doable, feeling like i’ve just came through a solid plateu and breaking fresh ground again.

What’s the GPC nationals?

I’ve never heard of that fed either.

Are you CPU, ouroboro?[/quote]

Yup. What about you?

30

[quote]Pirate12 wrote:
Brett295, great questions. I just want add one. Since I have bad arthritis in my knees and I see that most raw meets disallow knee wraps I can only participate in bench and dead lifts. So do the totals then come from only the two events?

This one seems dufus but are t-shirts allowed under singlets?

Thanks. Good luck Brett 295[/quote]

You might be able to wear knee sleeves (neoprene in USAPL, not sure about other federations), if you really need something. Some federations do allow wraps for raw. If you are in a three-lift meet, and only attempt the bench and deadlift, you will “bomb” and won’t get a total, regardless of your lifts in the bench and dead.

You have to wear a t-shirt under your singlet, except during the deadlift (unless you’re female…sexist bastards!). In USAPL meets, it’s best to make sure the t-shirt is plain, no writing, no breast pocket, no stains or rips.

FYI, when I say what you should do at a USAPL meet - remember that USAPL is generally the most strict when it comes to rule enforcement. I always tell people to make sure whatever they do at a local meet would pass at an international meet for their federation. I’ve seen girls at IPF meets who have to lift in unfamiliar belts because their local meets had permitted them, even though they weren’t technically legal.

31

[quote]ouroboro_s wrote:
ThirdUncle wrote:
ouroboro_s wrote:
Canadianrigpig wrote:
I’ll be competing in my 5 th event, GPC nationals in the spring, most likely late may. I lift in the 275’s, comming in around 260 - 265 in past events.
Best meet results to date
Squat - 600, double ply Inzer T-rex, missed 650, was a hair high.
Bench - 450, loose sinlge ply rage X, i can’t get a touch in a double ply shirt, i have an apex, bash, phenome & katana and can’t touch any of them witha weight i can lock out.
Deadlift - 650, inzer t-rex

For comming nationals i’m hoping to go 725, 530, 700, should be very doable, feeling like i’ve just came through a solid plateu and breaking fresh ground again.

What’s the GPC nationals?

I’ve never heard of that fed either.

Are you CPU, ouroboro?

Yup. What about you?[/quote]

I’m hoping to be competing in the CPU sometime soon. We have the eastern canadians here on pei next month, but I won’t be anywhere near ready for that. Nationals wouldn’t be too far a trip for you, are you going this year?

32

[quote]ThirdUncle wrote:
ouroboro_s wrote:
ThirdUncle wrote:
ouroboro_s wrote:
Canadianrigpig wrote:
I’ll be competing in my 5 th event, GPC nationals in the spring, most likely late may. I lift in the 275’s, comming in around 260 - 265 in past events.
Best meet results to date
Squat - 600, double ply Inzer T-rex, missed 650, was a hair high.
Bench - 450, loose sinlge ply rage X, i can’t get a touch in a double ply shirt, i have an apex, bash, phenome & katana and can’t touch any of them witha weight i can lock out.
Deadlift - 650, inzer t-rex

For comming nationals i’m hoping to go 725, 530, 700, should be very doable, feeling like i’ve just came through a solid plateu and breaking fresh ground again.

What’s the GPC nationals?

I’ve never heard of that fed either.

Are you CPU, ouroboro?

Yup. What about you?

I’m hoping to be competing in the CPU sometime soon. We have the eastern canadians here on pei next month, but I won’t be anywhere near ready for that. Nationals wouldn’t be too far a trip for you, are you going this year?[/quote]

Yeah. It’s Quebec City this time which should be fun. I still have to pull my head out of my ass between now and then.

Do you all have many local meets? We have about 10/year but our population supports it. Is PEI combined with all Maritimes? I suggest jumping in as soon as you can. I started training with a club in July '08 and did my first meet mid September. I did it belt/wraps and it was a blast.

33

[quote]ouroboro_s wrote:
ThirdUncle wrote:
ouroboro_s wrote:
ThirdUncle wrote:
ouroboro_s wrote:
Canadianrigpig wrote:
I’ll be competing in my 5 th event, GPC nationals in the spring, most likely late may. I lift in the 275’s, comming in around 260 - 265 in past events.
Best meet results to date
Squat - 600, double ply Inzer T-rex, missed 650, was a hair high.
Bench - 450, loose sinlge ply rage X, i can’t get a touch in a double ply shirt, i have an apex, bash, phenome & katana and can’t touch any of them witha weight i can lock out.
Deadlift - 650, inzer t-rex

For comming nationals i’m hoping to go 725, 530, 700, should be very doable, feeling like i’ve just came through a solid plateu and breaking fresh ground again.

What’s the GPC nationals?

I’ve never heard of that fed either.

Are you CPU, ouroboro?

Yup. What about you?

I’m hoping to be competing in the CPU sometime soon. We have the eastern canadians here on pei next month, but I won’t be anywhere near ready for that. Nationals wouldn’t be too far a trip for you, are you going this year?

Yeah. It’s Quebec City this time which should be fun. I still have to pull my head out of my ass between now and then.

Do you all have many local meets? We have about 10/year but our population supports it. Is PEI combined with all Maritimes? I suggest jumping in as soon as you can. I started training with a club in July '08 and did my first meet mid September. I did it belt/wraps and it was a blast.
[/quote]

We had three meets this year. Provincials back in January, a raw meet over the summer, and then the Eastern Canadians next month, there’s usually a meet or two in Nova Scotia too, though. I’m looking to bring my numbers up a little more, and get into gear, before I look at competing. I’m just barely out of sub juniors, so i have lots of time to get stronger.

34

[quote]Brett295 wrote:
I’ll be competing in my first meet on May 9th. I will be competing in the raw open division. My weight class will be 181 LBS I’m currently at 176 lbs. The federation is USA powerlifting. I will be competing in the full meet. My goals for my first meet are this: I’m using 531 to reach my goals.

Current Bench 230 Bench at meet 260
Current Deadlift 355 Deadlift at meet 405
Current Squat 315 Squat at meet 365

Do these goals seem realistic? Are they a little too conservative for basically 6 months of training?

I have tons of questions but I’ll just list a few for now. I feel like my training is going well right now. I’m making progress and setting PR’s. How should my training change as I get closer to the meet? How do you choose an opening weight? Is that simply a weight you know you can get every time? If I get all my openers and then fail at my 2nd and 3rd attempts will my total be from my openers?

[/quote]

Since this is your first meet, conservative is better. Your goal is to complete all of your attempts. You will be surprised the things you forget to do. In my first meet, I unracked the weight on the bench and couldn’t figure out why the judge wasn’t giving me a command to lower the weight.After 10-15seconds, I realized my mistake, but I was burned out and missed the lift. On the third lift, I made the mistake of hitting the rack, so my opener was my only good lift. You are there to learn the first time, and you will learn LOTS.

Choosing your openers in your first meet should be choosing a weight you can do in any condition. On your worst workout day, what can you do on the big 3? Those are your openers. We all started somewhere, so don’t think anyone will “judge” you like that.

Yes, your total consist of your highest attempts. So if you only get your openers, those will make up your total. And you are doing 5/3/1. I am not familiar with the program (i am probably the only one), but doesn’t it have a peak built in, hence the “1”?

Lastly, since you are doing a USAPL meet, make sure the weight you squat is one you can take convincingly parralel, not just to parallel.

35

[quote]Brett295 wrote:
I’ll be competing in my first meet on May 9th. I will be competing in the raw open division. My weight class will be 181 LBS I’m currently at 176 lbs. The federation is USA powerlifting. I will be competing in the full meet. My goals for my first meet are this: I’m using 531 to reach my goals.

Current Bench 230 Bench at meet 260
Current Deadlift 355 Deadlift at meet 405
Current Squat 315 Squat at meet 365

Do these goals seem realistic? Are they a little too conservative for basically 6 months of training?

I have tons of questions but I’ll just list a few for now. I feel like my training is going well right now. I’m making progress and setting PR’s. How should my training change as I get closer to the meet? How do you choose an opening weight? Is that simply a weight you know you can get every time? If I get all my openers and then fail at my 2nd and 3rd attempts will my total be from my openers?

[/quote]

[quote]How should my training change as I get closer to the meet?
[/quote]
Don’t change too much, but maybe for the 3 weeks leading up to the meet reduce your volume like only hit the required reps and cut back on the accessory movements somewhat. Then, it may be a good idea to do a simulated meet the week before but doing your openers on your third attempt. That way you can practice with commands and hit your openers a week out. Then I’d basically rest for the week leading up to the meet - maybe do some very light work, just to keep the blood flowing.

Pick something you know you can do for 3 or even 5 if it is your first meet. That way you can focus on the commands (which is tough to do sometimes with the adrenaline flowing - people mess them up regularly) rather than on the weight. Only your heaviest (successful) rep counts, so there is no need to be agressive with your opener.

If you get only your openers, then yes the sum of these would be your total. Your total is the sum of your best successful attempt from each of the three lifts. Remember, you can add weight between attempts but not subtract, so if you start out to heavy you’re pretty much screwed.

36

[quote]ThirdUncle wrote:
ouroboro_s wrote:
ThirdUncle wrote:
ouroboro_s wrote:
ThirdUncle wrote:
ouroboro_s wrote:
Canadianrigpig wrote:
I’ll be competing in my 5 th event, GPC nationals in the spring, most likely late may. I lift in the 275’s, comming in around 260 - 265 in past events.
Best meet results to date
Squat - 600, double ply Inzer T-rex, missed 650, was a hair high.
Bench - 450, loose sinlge ply rage X, i can’t get a touch in a double ply shirt, i have an apex, bash, phenome & katana and can’t touch any of them witha weight i can lock out.
Deadlift - 650, inzer t-rex

For comming nationals i’m hoping to go 725, 530, 700, should be very doable, feeling like i’ve just came through a solid plateu and breaking fresh ground again.

What’s the GPC nationals?

I’ve never heard of that fed either.

Are you CPU, ouroboro?

Yup. What about you?

I’m hoping to be competing in the CPU sometime soon. We have the eastern canadians here on pei next month, but I won’t be anywhere near ready for that. Nationals wouldn’t be too far a trip for you, are you going this year?

Yeah. It’s Quebec City this time which should be fun. I still have to pull my head out of my ass between now and then.

Do you all have many local meets? We have about 10/year but our population supports it. Is PEI combined with all Maritimes? I suggest jumping in as soon as you can. I started training with a club in July '08 and did my first meet mid September. I did it belt/wraps and it was a blast.

We had three meets this year. Provincials back in January, a raw meet over the summer, and then the Eastern Canadians next month, there’s usually a meet or two in Nova Scotia too, though. I’m looking to bring my numbers up a little more, and get into gear, before I look at competing. I’m just barely out of sub juniors, so i have lots of time to get stronger.[/quote]

IMO it is a good idea to do your first meet without gear. There is enough other stuff to worry about. Also, competition can be a great motivator. Don’t worry about having to be the best, just get out there and do it!

37

[quote]ThirdUncle wrote:
ouroboro_s wrote:
Canadianrigpig wrote:
I’ll be competing in my 5 th event, GPC nationals in the spring, most likely late may. I lift in the 275’s, comming in around 260 - 265 in past events.
Best meet results to date
Squat - 600, double ply Inzer T-rex, missed 650, was a hair high.
Bench - 450, loose sinlge ply rage X, i can’t get a touch in a double ply shirt, i have an apex, bash, phenome & katana and can’t touch any of them witha weight i can lock out.
Deadlift - 650, inzer t-rex

For comming nationals i’m hoping to go 725, 530, 700, should be very doable, feeling like i’ve just came through a solid plateu and breaking fresh ground again.

What’s the GPC nationals?

I’ve never heard of that fed either.

Are you CPU, ouroboro?[/quote]

The Global Powerlifting Committee, the Canadian representative is “Independent Powerlifting” out of Calgary, AB. Great groupe of guys, have some great lifters and support. Not near as many meets as CPU, only have two a year in Canada plus worlds if youplace a total, 2 years ago worlds was held in Calgary, this year is France, next year is Prague. It is a much bigger fed in Europe than here.

http://www.globalpowerliftingcommittee.com/start.htm
federation home page

http://www.powerliftingwatch.com/federations/gpc
short list of fed rules

38

[quote]OBoile wrote:
Brett295 wrote:
I’ll be competing in my first meet on May 9th. I will be competing in the raw open division. My weight class will be 181 LBS I’m currently at 176 lbs. The federation is USA powerlifting. I will be competing in the full meet. My goals for my first meet are this: I’m using 531 to reach my goals.

Current Bench 230 Bench at meet 260
Current Deadlift 355 Deadlift at meet 405
Current Squat 315 Squat at meet 365

Do these goals seem realistic? Are they a little too conservative for basically 6 months of training?

I have tons of questions but I’ll just list a few for now. I feel like my training is going well right now. I’m making progress and setting PR’s. How should my training change as I get closer to the meet? How do you choose an opening weight? Is that simply a weight you know you can get every time? If I get all my openers and then fail at my 2nd and 3rd attempts will my total be from my openers?

How should my training change as I get closer to the meet?

Don’t change too much, but maybe for the 3 weeks leading up to the meet reduce your volume like only hit the required reps and cut back on the accessory movements somewhat. Then, it may be a good idea to do a simulated meet the week before but doing your openers on your third attempt. That way you can practice with commands and hit your openers a week out. Then I’d basically rest for the week leading up to the meet - maybe do some very light work, just to keep the blood flowing.

I think this is excellent advice, the simulated meet is a good idea, i bombed out of my first meet due to failing to follow commands, felt like kinda a tool but it was great experience adn drove me come back harder then ever. I try to take two weeks off before a meet so i’m itching to tear something apart, i have also made the mistake of comming into a meet overtrained because i was scared to back off, and left myself really dispointed on the platform.

How do you choose an opening weight? Is that simply a weight you know you can get every time?

Pick something you know you can do for 3 or even 5 if it is your first meet. That way you can focus on the commands (which is tough to do sometimes with the adrenaline flowing - people mess them up regularly) rather than on the weight. Only your heaviest (successful) rep counts, so there is no need to be agressive with your opener.

I found a good comfortable double still leaves me a half decent total if fail my other attempts, but that is just my 0.02$

If I get all my openers and then fail at my 2nd and 3rd attempts will my total be from my openers?

If you get only your openers, then yes the sum of these would be your total. Your total is the sum of your best successful attempt from each of the three lifts. Remember, you can add weight between attempts but not subtract, so if you start out to heavy you’re pretty much screwed.[/quote]

39

i’ve competed twice in the 100% raw federation at 165, but i may drop down to 148. planning on a push/pull at the end of january.

my advice for a first time lifter is all mental preparation. lifting on the platform is very different from lifting at your regular gym. i was terrified for my first official squat. just be ready to look out and see a bunch of people looking back at you. it’s all positive & cheering, but i wasn’t ready for it.

you can also prep by pretending that you are at the meet. the announcer will call your name as ‘in the hole’ and ‘on deck’. when it’s your turn, the announcer will call ‘the weight is xxx lbs, so&so is the lifter, the bar is ready.’ i normally go through this in my head for every heavy single attempt, even outside of meet prep.

start doing your lifts under command if you have access to someone who has competed previously. that way you can practice walking the squat bar out, making eye contact with the judge and THEN starting the down phase after the command. on the squat & bench, don’t rack the bar until the head judge gives you the command.

i second everyone else’s advice on the openers - choose what you can lock out even if the world is falling down around you.

for a first meet, don’t worry about winning or impressing anyone - no one cares if you are the weakest. the crowd and other lifters only want to see you give it your best effort.

40

Is there a standard for what type of numbers you should be putting up to have a chance? It would be fun to compete, but I have no idea where I stand.

Right now I’m weighing in around 185lbs, and 24 years old. All my lifts are raw. How much work do I need to do so I don’t embarrass myself?

Dead:445
Squat:335
Bench: 265