I am just starting to train for powerlifting. I feel as though my numbers are bad because ive never trained specifically for strength but im just curious as to what I should set my goals at if I want to be a decent competitor. I weigh 175lbs and im 20. Thanks guys please say what you think I should get to before trying to compete. I will probably train for years more before im comfortable to try a competition and do well.
Squat - 350
Bench - 290
Deadlift - 350
set a reachable goal. and get to it. Then set another. Lifting is a marathon and never settle for half assery. do the best you can do. You’ll probably be surprised at where you end up.
It is silly to toss out arbitrary numbers at you.
EDIT - some MOD deleted my link. I meant to link the powerlifting classification chart that would show you where your numbers are NOW.
I guess you’ll have to google that yourself man.
No reason you have to train for X number of years before entering a PL meet. My experience with PL meets (which will likely be echoed by others on this board with more experience than I in that discipline) has been that they are typically welcoming of novice lifters, as long as you’re respectful and follow common sense rules of etiquette when warming up. You also can learn a whole lot from a meet, regardless of what you actually lift.
A few pieces of advice:
Watch some videos of meet attempts online to get an idea what’s acceptable squat depth and bench execution. A lot of first timers get red-lighted for depth on the squat or for ticky-tack things on the bench like lifting their butt off the bench.
Get some input from an experienced PLer if you can find one. It’s not going to make you stronger overnight, but it will improve your chances of getting the lifts passed because you’ll understand the little minutiae.
Decide if you’re lifting raw or geared. I have a strong preference toward raw lifting but some guys prefer assisted lifts. If you go assisted, beware that things like a squat suit and a bench shirt take a lot of getting used to.
Don’t worry so much about the numbers right now. Learn to lift and train properly and the numbers will come.
Don’t sell yourself short or set limits.
the answer is that your numbers should always be bigger. in the sense that you should always strive to improve.
as for competing your better off getting in a competition right away, getting to know the process, meeting other lifters, coaches, etc… if you just train at home and then expect to one day walk into a meet and blow everyone away you will be sorely disappointed. It makes about as much sense as training for boxing in your basement for two years and then expecting to take a pro fight and win. Just get into the meet, get into the scene and meet people. If you don’t your passion will be short lived. If you want to be a swimmer, you join the swim team, if you want to be a powerlifter, you goto a meet and join a powerlifting gym.
Idk what people’s problem is with giving competitors approximate numbers? I’d say your bench is good but your squat and your deadlift could use some work. 1000 lbs at 181 would be a good total for a first meet. No matter what your lifting though people will be supportive so in the end you’re competing against yourself. Have fun and enjoy your first meet experience. In the mean time just work on pausing benches, getting to depth on squats, find someone to give you commands, start finding a federation with what you want (monolifts, drug tested/ not drug tested, etc.) and of course getting stronger.
[quote]tylerkeen42 wrote:
Idk what people’s problem is with giving competitors approximate numbers? [/quote]
Not a problem but it’s silly. What If I told the kid that he needs to squat 600#. He may never reach that or he may blow it out of the water. None of us know this kid and know that he’ll even compete or even lift in 6 months. He may not desire to put in the work to hit numbers people toss at him.
What is more sound advice is to give it hell and see where he ends uop, which is what will happen to all of us anyways.
He was also told to look up the federation classifications to see where he ranks and what numbers he would need to get to reach “X” lifter classification. Those numbers aren’t random keyboard warriors opinions on what he “should” lift. huge difference.
Not a problem but it’s silly. What If I told the kid that he needs to squat 600#. He may never reach that or he may blow it out of the water. None of us know this kid and know that he’ll even compete or even lift in 6 months. He may not desire to put in the work to hit numbers people toss at him.
What is more sound advice is to give it hell and see where he ends uop, which is what will happen to all of us anyways.
He was also told to look up the federation classifications to see where he ranks and what numbers he would need to get to reach “X” lifter classification. Those numbers aren’t random keyboard warriors opinions on what he “should” lift. huge difference.
I’m not saying this guy should get disappointed cause he isn’t Brantley Thornton. I told him 1000 would be a good total because he’s close to it right now so that would be a good number to aim for in his next meet. So if he works he’ll hit that number. I’m just saying that if he signed up for a meet tomorrow he wouldn’t embarrass himself. But who is saying “Ok, 1000’s good enough I don’t need to hit 1100”?
Tyler, your deflecting bro. Your opinion is as good as everyones here, so you don’t need to justify your opinion in this matter. You asked what everyones “problem” was with not giving specific numbers. I gave justification as to why I feel it’s irrelevant. I am a big picture kind of guy. Soldiers talk tactics, Generals talk strategy. Mull on that for a minute.
re: numbers.
his numbers are already decent considering his age/bodyweight (only 175)/experience.
and already good enough to at least to sign up for and start training for a competition.
In my opinion.
I think a lot of people make the mistake though of not wanting to compete until they know they can win, and i personally think that is a mistake because there is so much to learn by just doing it, and by meeting people who can help.
But i am not talking out of powerlifting experience (I myself am not a powerlifter) but just out of experience of other things i have competed in in life.
other thoughts for the OP:
a 350 deadlift is somewhat low for a 350 squat, so I would suggest working on that.
Its either a form or a leverage thing, but probably form. If its a leverage thing its worth lifting sumo.
numbers might come down a little once you start pausing your bench at the bottom, and making sure you are hitting depth on squat (unless you are already doing these things). But the deadlift will probably come up if you can get someone who knows what they are doing to tweak the form, or teach you sumo deadlifting. In fact i wouldn’t be surprised if you could add 70-100lbs to your deadlift in a couple of months by fixing form, and working on intensity and bar speed, grip strength etc… (based on a 350 squat and assuming its to a decent depth.)
Its also worth doing all of the lifts on the same day, to see how your body can handle it and if your numbers drop. If you are not used to squat, bench, deadlift on the same day then you might find it hard to hit those gym bests in a competition. So try a “mock meet”
all the best to you anyways.
You need to be able to squat, bench, and deadlift 45 lbs. or more to do a meet. Anything after that is gravy. Go get a total in a meet, then try and beat that total the next time out.
Your numbers are not bad given your experience.
I am guessing you are shorter than 5’10.
What is your height?
Not to make this about me, but just to give you an idea…
I recently started powerlifting type training.
My stats: Raw with belt, wrist wraps.
Age 34
Weight 190
Height 5’11"
Bench 255
Squat 290
Deadlift 296
I never deadlifted or squatted, was not in sports in school, an other excuses for those
low numbers…lol
I was into bodybuilding movements, mainly upper body douche baggery,
legs were leg curls, leg extensions, some leg press.
I hated training legs, because I did not know how, and did not have a rack, did not care, other.
Being Army Infantry for 13 years, I can carry a ruck sack long distance, and run. Endurance stuff.
I say this, because I regret it. I am glad that at a young age,
you are smarter than I was, or have certain influences, whatever.
That has all change now of course. All I think about is squatting and deadlifting.
I wish I could do it everyday.
TRUE STORY BRAH!
IMO in order to enter a meet a lifter should:
To me at least, these are all more important than what numbers you hit. IKWC, where in Ontario are you?
^^^ All good points. Meet experience is good to get early on because a meet is way different than what happens training at the gym.
Thanks Everyone…
My bench is always paused, squats always to depth and I thought it was weird how my deadlift is the same as squat so ill start working on it more.
I want to be a raw lifter but in raw competitions does that mean no belt or wraps? I almost never train with a belt or wraps but I wanna start.
[quote]tylerkeen42 wrote:
Idk what people’s problem is with giving competitors approximate numbers? I’d say your bench is good but your squat and your deadlift could use some work. 1000 lbs at 181 would be a good total for a first meet. No matter what your lifting though people will be supportive so in the end you’re competing against yourself. Have fun and enjoy your first meet experience. In the mean time just work on pausing benches, getting to depth on squats, find someone to give you commands, start finding a federation with what you want (monolifts, drug tested/ not drug tested, etc.) and of course getting stronger.[/quote]
Thanks man thats all I wanted is to know 1000 would be a decent start for a first meet.
[quote]OBoile wrote:
IMO in order to enter a meet a lifter should:
To me at least, these are all more important than what numbers you hit. IKWC, where in Ontario are you?[/quote]
Kingston, yourself?
[quote]IKWC wrote:
Thanks Everyone…
My bench is always paused, squats always to depth and I thought it was weird how my deadlift is the same as squat so ill start working on it more.
I want to be a raw lifter but in raw competitions does that mean no belt or wraps? I almost never train with a belt or wraps but I wanna start.[/quote]
Belts and wraps are allowed in most (if not all) raw meets. Check to confirm, though, if you find a meet and you’re about to register.
When you say your squat is “always to depth” - not to cast doubt on you specifically, but a lot of people have an overly optimistic view of their squat depth and are rudely awakened the first time they lift in a meet or with someone who REALLY knows what depth is. You might well be fine, but I suggest having an experienced PLer check you for sure, or posting a video to be sure.
The reason I ask: it’s common for assisted lifters to squat more than they deadlift (a suit helps the squat a whole lot more than the deadlift), but most raw lifters can deadlift more than their squat. You may well be doing just fine, but one of the first things that comes to mind when I see someone say that they squat about as much as they deadlift is that they’re not squatting to depth. So, just check 
Personally I like the old, 1x, 1.5x, 2x, 2.5x BW for Overhead Press, Bench, Squat, Deadlift respectively as a basic measure of “good” strength. It’s a nice starting point for anyone to shoot for. You are there except for pulling which you’ll need to bring up to around 435.
This would give you a respectable 1075 Raw total.
[quote]ActivitiesGuy wrote:
When you say your squat is “always to depth” - not to cast doubt on you specifically, but a lot of people have an overly optimistic view of their squat depth and are rudely awakened the first time they lift in a meet or with someone who REALLY knows what depth is. You might well be fine, but I suggest having an experienced PLer check you for sure, or posting a video to be sure.
The reason I ask: it’s common for assisted lifters to squat more than they deadlift (a suit helps the squat a whole lot more than the deadlift), but most raw lifters can deadlift more than their squat. You may well be doing just fine, but one of the first things that comes to mind when I see someone say that they squat about as much as they deadlift is that they’re not squatting to depth. So, just check :)[/quote]
Thanks man. I defenitly squat past depth because I go ATG every rep. This kind of makes it worse because im sure if i practiced only going an inch below paralel my squat would be even higher then my DL 
haha crap I gotta step my dl game up