Power Lifting competition info
WannabeSC
Posts: 28 Member
Sara has made powerlifting competition sound like so much fun I have been trying to learn more about it and have even considered trying to participate in the future. I am looking for more information and haven't had much success finding local events so I could go watch, info on categories (age, weight, novice or combination of all three??), ranges of weight women of my age/size etc were lifting so I would know when/if I might be ready to go try to compete... Thanks for any direction, I haven't found useful sites searching the internet. on my own.
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That's the place to go. Also from that site- go to the various federations sites themselves, from there, you can often link to your state and see if/when there are meets.0 -
Great site. Question: If I want to qualify for nationals, do I have to hit all 4 minimum lift numbers? For example, for my age and weight (48 yo, 195 lbs) they list qualifying weights as:
Squat: 296 (my PR is 300)
Bench: 197 (my PR is 240)
DeadLift: 296 (my PR is 425)
Total: 789
I can hit the bench, DL and total real easy. Squat is just under my 1RM PR.
Just curious how this works.
Tom0 -
Great site. Question: If I want to qualify for nationals, do I have to hit all 4 minimum lift numbers? For example, for my age and weight (48 yo, 195 lbs) they list qualifying weights as:
Squat: 296 (my PR is 300)
Bench: 197 (my PR is 240)
DeadLift: 296 (my PR is 425)
Total: 789
I can hit the bench, DL and total real easy. Squat is just under my 1RM PR.
Just curious how this works.
Tom
Which federation?0 -
I was actually going to do a thread about this - a lot pf people seem interested in doing one so I was going to start one with hopefully useful resources and tips for a first-timer.
Which State are you in?0 -
Ohio and was looking at USAPL Raw division.0
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Ohio and was looking at USAPL Raw division.
You just need valid lifts in a USAPL sanctioned meet.0 -
Ohio and was looking at USAPL Raw division.
You just need valid lifts in a USAPL sanctioned meet.
Coolio. If I drop down to 181 lbs I can set all the ohio state records because no one has those records. They're all blank.0 -
Ohio and was looking at USAPL Raw division.
You just need valid lifts in a USAPL sanctioned meet.
Coolio. If I drop down to 181 lbs I can set all the ohio state records because no one has those records. They're all blank.
You can enter both open and Masters categories if you want. You lift once but the lifts count towards both. It's usually about $25 more to enter two rather than the one.
I would try to find the FB page of USAPL in Ohio and join - you often find more about meets that way.0 -
I also want to watch this thread. I have a lot of running goals this year, but next year I want to start looking to competing. It seems so scary though, and I feel sometimes that my lifts will never be good enough but I'd love to try!0
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I also want to watch this thread. I have a lot of running goals this year, but next year I want to start looking to competing. It seems so scary though, and I feel sometimes that my lifts will never be good enough but I'd love to try!
Honestly, the meets I have been to (all of two..lol) have had a huge range of lifts - everyone is encouraged and no-one is made to feel bad about what weight they lift. The fact that you go out and do it is respected above everything else.0 -
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I also want to watch this thread. I have a lot of running goals this year, but next year I want to start looking to competing. It seems so scary though, and I feel sometimes that my lifts will never be good enough but I'd love to try!
Honestly, the meets I have been to (all of two..lol) have had a huge range of lifts - everyone is encouraged and no-one is made to feel bad about what weight they lift. The fact that you go out and do it is respected above everything else.
I've been to a lot of meets as a participant, judge, and helper. Every lifter is treated with respect no matter what your lifts are- because you are on the platform doing it, not sitting in the gym talking about how much you could bench in a meet. Yeah, some giant dude squatting 900lbs is going to get a lot of attention because those lifts are not common in a local meet, but the first timer who is squatting 95lbs gets the same respect and often gets a lot of attention because they are new- lots of encouragement, tips, etc from the experienced lifters. We were all there once.0 -
Tagging to follow.0
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So, I've been looking into this and the age divisions all seem to jump from 20-23 to 35+. Do those of us who fall in between just have to go in the "Open" division?0
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So, I've been looking into this and the age divisions all seem to jump from 20-23 to 35+. Do those of us who fall in between just have to go in the "Open" division?
Yes.
Everyone can go in the open division. You can also select to also compete at the age groups (you only do the lifts once, but they count towards both).
For example. I lift once (well. 3 times as you get 3 attempts) for each lift, but of I select to do both divisions, the lifts count towards the open age group and the masters.0 -
I think I'm going to try to hit the USAPL Ohio regional meet up near Cleveland on 12 April. I'm at 198 right now at the end of a bulk. I think it would be best just to stay here and compete at 198. Then cut for the summer and then bulk for the State Championship in the fall. Or cut to 181 and compete in a lower weight class. I would be ripped at 181.
Whadya think of that plan?0 -
Also www.powerlifting.ca for us Canuck folks :flowerforyou:0 -
I think I'm going to try to hit the USAPL Ohio regional meet up near Cleveland on 12 April. I'm at 198 right now at the end of a bulk. I think it would be best just to stay here and compete at 198. Then cut for the summer and then bulk for the State Championship in the fall. Or cut to 181 and compete in a lower weight class. I would be ripped at 181.
Whadya think of that plan?
Stay at 198. You'll be stronger. April 12 is pretty soon to get ready for a meet, you need to get on a program that will let you peak out your lifts and be able to take a rest week prior to the meet. Depending on your lifting routine now, it maybe really hard to get a max performance that fast, but if it's your 1st meet, don't worry about it. Go and lift and learn.0 -
I think I'm going to try to hit the USAPL Ohio regional meet up near Cleveland on 12 April. I'm at 198 right now at the end of a bulk. I think it would be best just to stay here and compete at 198. Then cut for the summer and then bulk for the State Championship in the fall. Or cut to 181 and compete in a lower weight class. I would be ripped at 181.
Whadya think of that plan?
Stay at 198. You'll be stronger. April 12 is pretty soon to get ready for a meet, you need to get on a program that will let you peak out your lifts and be able to take a rest week prior to the meet. Depending on your lifting routine now, it maybe really hard to get a max performance that fast, but if it's your 1st meet, don't worry about it. Go and lift and learn.
^^this.
At your first meet you do not want to be worried about making weight and rehydrating - just go and enjoy.0 -
Bumping, because I'm considering doing a comp next year. Do you have to do all of the lifts or can you pick? My squats suck some royal derriere right now, whereas I'm pretty proud of my bench and believe that I will progress well.0
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depends on the meet. most will have a bench only or a push/pull which is bench/deadlift if you don't want to squat.Bumping, because I'm considering doing a comp next year. Do you have to do all of the lifts or can you pick? My squats suck some royal derriere right now, whereas I'm pretty proud of my bench and believe that I will progress well.0 -
Stay at 198. You'll be stronger. April 12 is pretty soon to get ready for a meet, you need to get on a program that will let you peak out your lifts and be able to take a rest week prior to the meet. Depending on your lifting routine now, it maybe really hard to get a max performance that fast, but if it's your 1st meet, don't worry about it. Go and lift and learn.
Apr 12 is out now due to kid commitments so I am looking for another meet. My first meet I just want to learn how to show up and do clean lifts. I may try to find someone to tag on with to show me the ropes. If I like it, I'll set a schedule for one of the meets so I peak at the right time. My long term goal is to own the Ohio over 50 masters in 2 years. 365/280/495 in 2 years would be peachy.
Tom0 -
I just entered New England Revolution (RPS) for March 30th. I'm at 191, so I'll be in the 198 lb 40-44yo Masters AM Raw Classic division. Ideally, my first meet would have come after my upcoming cut, so I'd easily(? lol) be in the 181 lb division. But, there's no way I'm going to try to cut 10 lbs in 2 weeks. I suppose I could, but no - not happening.
I didn't know if I was going to be able to afford it, so that's why I entered so late. As such, I'm looking at modifying my lifting a little for the next week or so. I'm following a variation of the 5/3/1 BBB routine. I just got done with the 5s week, and was supposed to start back today. I'm planning on dropping the OHP for the rest of the cycle and hit the gym like so: Squat, Bench, Deadlift, rest, rest, Squat, Bench, Deadlift for the rest of the cycle. That way, I'll finish up the 3s and 1s week next Sunday, giving me a week rest. I'll probably go to the gym Tuesday or Wednesday and do a brief deload-type day, including all three lifts - just to keep things relatively fresh. Does this sound good?
Also, what would you guys think would be a good plan for choosing my lifts? 3 that I know I can do, including the 3rd as maybe the max that I've done so far? Or maybe 2 that I know I can do, with the 3rd at my theoretical max - calculated via rep max? Or something else, entirely?
Oh, and it's probably a good thing I've started incorporating paused bench, huh? :laugh: I'll definitely have to stick to that for the rest of my training before the meet.0 -
^^ Good idea not to try to cut. It's not worth it, especially for your first meet.
Regarding your lifts, it really depends on how you feel at the time. Generally, you should be picking a weight you can easily get a triple on for your first attempt. So I would use your 3s week to pin that down. You select your next lift after you finish the prior one - so can adjust depending on how you feel - however, its good to have a weight in mind (or a range) for your other lifts. The range that you have in mind really depends on how your training has been going. You can find suggestions of formula's, but for me, it is hard to use that as my lifting can be pretty variable depending on the week so its not ideal imo. I like to use more of an 'auto-regulated' approach, especially as nerves and a different lifting environment can impact your performance.
Sort of:
Opener - a walk in the park weight
Second - a struggle but I think do'able
Third - go for it
^^those can be variable % of my 1RM, depending on how my warm ups go and how my training has been going. For example, at my first meet, I knew that there was no way that I was going to do my squat 1RM as I had cut into the meet and was leaner. It also felt odd to lift outside of a cage and facing a bunch of people. Deads were different in that I had not attempted a 1RM for a while and so I ended up going for a PR on that (plus with deads you do not have to worry so much re commands as you just pick it up - no depth to worry about and the only command is the down one).
Also, check the rules and the records. Some federations allow you a 4th attempt (assuming 3 clean prior lifts) if you are going for a State record.
From now, I would lift as you would at a meet. Learn the command and on your working sets, practice them, Wear the same gear as you would at the meet - belt, wraps etc. Do your bench paused. Video your lifts. Focus on depth for squats. Practice your walk outs (you can practice walk outs at >100% of your 1RM, you just don't actually squat).
If you have someone you train with, get them to give you the commands. One thing that is easily forgotten - wait for the down/rack commands. People get anxious and rack the weight before they get a command and that is so frustrating as they have had a clean lift apart from that. If you miss a command, don't beat yourself up though - just move on. If you do miss a lift, you have the choice of doing the same weight or upping it - whether you stay at the same weight will depend on how you feel. I would recommend not upping if you miss your opener - getting a clean lift on the board should be your top priority imo.
OK....I really need to do that thread I mentioned...0 -
Cool, thanks. I didn't realize that you chose your next lift as you go. For some reason, I thought you had to have all 3 listed. That's good to know.
Funnily enough, RPS doesn't have a State Record section for Rhode Island. There's one for Connecticut, one for Vermont and New Hampshire combined, and one for New England. There's other states, too, but those are the only New England listings. Barring a collapse, I should get the squat record for my age/weight division. Bench and deadlift are out of the question. So I won't worry about it. I'll just have fun and put up some challenging numbers to try to shoot down next time.0 -
This thread is getting me motivated. Would it be cool to have an ETP meet where we all show up?0
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Will there be ice cream at this meet?0
