First Powerlifting Competition

LJay89

So I have entered my first powerlifting competition for next month. I wondered if anyone had any training advice?

I am currently working with a PT while doing SL 5X5 plus accessory work.

I am a bit worried that I won't be lifting to standard. Any general/specific advice?

usmcmp

You're working with a personal trainer? Are they writing your program? Have they coached powerlifters before? Generally a trainer should lay out their plan for how to get you ready to compete and answer any questions you have. You pay them to take the guess work and stress out of these experiences while ensuring you walk in ready to compete. If they don't provide this it might be time to look elsewhere.

When it comes to powerlifting meets you are competing with yourself. This is your chance to see how much progress you are making and to push yourself just a little bit harder than you might on a regular day. Even if your numbers aren't very high for a first meet you are setting the bar for your next meet. I've seen people compete after only a few months of lifting and I have seen people compete in their 100th meet. The community cheered and supported both because it's about personal progress.

DawnEmbers

For the first meet don’t worry about it. Enjoy the experience. Doesn’t matter if you are squatting the bar or 225 lbs, the crowd will cheer you on. If you like it then you can look into powerlifting focused programs and worry about things like peak cycles for meets.

LiftHeavyThings27105

The first meet is really about the experience. You know - on paper - how things are going to go but things will somehow be different. Lifting too command is a different animal. Are you practicing that?

As others have stated, this is really about competing with yourself. Honestly, dont worry about the numbers. Per se. Meaning, dont worry about what others do.

Have you started to think about the nine lifts? Have you started to think about you numbers strategy? Meaning, on your first squat you will attempt 225lbs, on your second you will attempt 250 and on your third you will attempt 275 (or whatever the numbers might be)?

Have you started to learn the rules? In some "leagues" if you fail on your first squat attemot then you are done! Have you started practicing, to repeat myself, lifting on command?

Might I ask if you are a member of USAPL?

Point here is to have fun....to see how things really are....to see how YOU have progressed. So, have fun!

giantrobot_powerlifting

LJay89 wrote: »

So I have entered my first powerlifting competition for next month. I wondered if anyone had any training advice?

I am currently working with a PT while doing SL 5X5 plus accessory work.

I am a bit worried that I won't be lifting to standard. Any general/specific advice?

I’m a a USAPL state ref and I just got back from a meet today, and while I do coach, I’m not going to recommend any programming advice so close to meet day.

Quickly: 1) Read your feds rule book it will 2) inform you on the rules of performance, 3) weigh-in, how a meet is run, and 4) what equipment is approved for classic raw and equipped lifting and what is approved for your personal costume.

Once you got that figured out, can you squat, bench and deadlift to the performance standards and can you do it to command? For example is your paused bench actually holding the bar motionless waiting for the press command? Did you wait for the start command before beginning your lowering the bar? And can you lockout after the press command and wait for the rack command? These are USAPL rules, the fed you might be competing in might be different.

If you can’t do that, or haven’t practiced your lifts with commands, get them in your training now. I’ve seen so many bomb out because they were oblivious to the rules of performance — a waste of money and time training.

Otherwise, go learn and have fun. I’ve made so may great friends and training partners from competing.

giantrobot_powerlifting

LiftHeavyThings27105 wrote: »

Have you started to learn the rules? In some "leagues" if you fail on your first squat attemot then you are done! Have you started practicing, to repeat myself, lifting on command?

Which federations? In USA Powerlifting you only bomb out if you can’t make at least one attempt in each of the three lifts. You need to have one successful attempt in each of the lifts to be able to post a total.

LiftHeavyThings27105

giantrobot_powerlifting wrote: »

LiftHeavyThings27105 wrote: »

Have you started to learn the rules? In some "leagues" if you fail on your first squat attemot then you are done! Have you started practicing, to repeat myself, lifting on command?

Which federations? In USA Powerlifting you only bomb out if you can’t make at least one attempt in each of the three lifts. You need to have one successful attempt in each of the lifts to be able to post a total.

I am in the USAPL, too. I could not remember if it were USAPL or some other. :-) Thanks for the clarification.

PowerliftingMom

If you are lifting with USAPL make sure you wear deadlift socks! I can't tell you how many people at my first meet with them had to be told by the judges they need those socks. I gave away 2 pairs to the desperate lifters who didn't bother to read the rules. If you can go over commands with your PT that would be extremely helpful.

giantrobot_powerlifting

PowerliftingMom wrote: »

If you are lifting with USAPL make sure you wear deadlift socks! I can't tell you how many people at my first meet with them had to be told by the judges they need those socks. I gave away 2 pairs to the desperate lifters who didn't bother to read the rules. If you can go over commands with your PT that would be extremely helpful.

And tighty-whiteys. Underpants with legs are not permitted. Wear your tighty-whiteys (they don’t actually have to be white) at weigh-in.

quiksylver296

Shredded by Science has an awesome podcast for people doing their first powerlifting meet. Definitely go listen!

I agree with practicing the commands. That's what I see the most people having problems with.

Chieflrg

LJay89 wrote: »

So I have entered my first powerlifting competition for next month. I wondered if anyone had any training advice?

I am currently working with a PT while doing SL 5X5 plus accessory work.

I am a bit worried that I won't be lifting to standard. Any general/specific advice?

If your trainer if knowledgeable in powerlifting, he/she should have this already mapped out.

Generally speaking if I were coaching you and assuming you are a novice and still hitting PRs every session since you are on a novice program I would...

1. Drop your accessories and concentrate on the three lifts. Accessories are pointless for a novice lifter regardless of a upcoming meet or not. This would give specificity training going into your meet. The only exception is if you are fairly new to SL and the weight isn't challenging.

2. I would also have you only do three sets of each lift instead of five from this point forward since you will get adequate stimulas and recovery. Five sets is needed for post novice not neccessarily a novice.

3. The Monday of meet week I would only do deadlift warmups if scheduled and continue the scheduled dosage of other lifts. Wednesday only dead warm ups if scheduled plus continue scheduled dosage of other lifts.

Opener lifts: I would go with what ever you were scheduled to do for your third lifting day of the week. This will be a easy opener which should give you plenty of wiggle room and confidence to smash your next two attempts.

Read rules ask meet director now with any questions.

*If you are not as novice lifter and not hitting PRs every lifting session I don't have enough information on your training.

Enjoy your meet.

quiksylver296

Your first meet lift should be considered your "last warm-up." Meaning it's a weight that you know you can hit for sure.

giantrobot_powerlifting

I pulled a lot of equipment check, technical controller, and scoring table duty at USAPL High School Nationals in April, and during Saturday morning check I had these two teenage boys come in and start the pre-meet process. (Rack heights, weigh-ins, equipment check, and first attempts.) They throw down their singlets and socks, and I ask them “What about your belt, shoes, knee sleeves, or wrist wraps.”

They point to their tennis shoes and say “We’re lifting raw.”

Wow.

These two kids had no idea what equipment is allowed in (classic) raw, as opposed to what equipped lifting was. One wonders how they even managed to obtain a QT for the meet? I was working with Bruce, luckily he grabbed these kids and found them a coach to help through the meet. Unlike a local meet, National meet attempt selections are much more complex process then at your local meet with one platform and three flights.

quiksylver296

Have you had your meet yet, @LJay89? How'd it go?