Tips for first comp

porffor

I've done it.. sent off application and money yesterday for my first competition. They pulled the date forward a month so I'm not 100% sure I'll hit my goal of 100kg deadlift but have hit a PB in the gym of 1x1 of 90kg so was happy with that as it took me closer.

Now.. any top tips for a novice in a comp?

I'm excited but a bit worried as have a niggling hip at the moment - I have issues when mounting my horse at times with my right hip and at the moment it's niggling when I'm laying down in bed or sitting for too long, also when I lift my leg (i.e. to put leg in jeans etc). I've backed off weight and come back to 5x5 to try to help gain strength without pushing the weight.

Thanks for reading, any tips appreciated it.

ilovedeadlifts

read the rulebook twice......seriously, read it twice. Know the commands. The last thing you want to do is smoke a lift only to get red lighted because you didn't wait for a rack command.

don't worry about making weight unless you're going for a national record. just get out there and have fun.

pay attention during the lifters meeting the morning of the meet. they'll go over those commands.

make a checklist of everything you need. belt, chalk, shoes, extra shirts, some snacks etc.

Make sure to bring enough food to last you the whole day. I was in a small meet and it still took over 8 hours. You'll have a little bit of time between flights to eat but it needs to be convenient stuff that isn't going to make you sick. trail mix and gatorade are something I always keep on me.

take someone with you to help out. even if you don't need someone wrapping your knees, its good to have someone around who can keep you calm or get you water or anything else

enjoy yourself and don't worry about your numbers too much. everyone is there because they love the sport, and want to hang out with other people who share the same passions. when you're on the platform, everyone is supporting you.

have fun. and post up results!

porffor

Thanks so much. Great tips about the food - there is a cafe set up but I'm veggie so a lot of that is 'out' so will be taking food, will make sure it's high energy / convenient though.
I was going to ask about drinks too as I don't drink anything pre-workout I just generally eat a meal or snack an hour before I lift. I'm thinking I should have something to keep energy through the day though. It's a combined event so the BPO and WSA lifting together, so moved venue to a bigger venue and will be more lifters. (eeek).
My husband is coming with me - he's not into lifting or any type of exercise to be honest but he's supportive and will keep me as level as possible. lol I know one of the ref's on the day too so that'll help at least.
I'll be sure to keep note on the commands too - I went to the last comp just to get a feel for it and see how things went, there were a few lifters who failed a lift due to racking too early and one for dropping the bar after a deadlift so they're pretty strict (I don't do that anyhow).

And yes.. numbers are no gonna be special this time, but better than I was lifting in the summer so that's all that matters. As long as I see progression each comp I'll be mega happy.

ilovedeadlifts

sounds like you've got a feel for the ins and outs.

Have a blast and let us know how it goes!

Nataliaho

Don't go too heavy first lift, you just want to get on the board. Don't underestimate the nerves of comp day. Don't focus too much on hitting PBs, to be honest I don't know anyone to hit a PB in a comp, that's why people have gym PBs and comp PBs.

Don't be intimidated by the other lifters, generally they're really nice and supportive and just happy to see other chicks doing it.

porffor

Thanks really appreciate the support.

21 days to go.. saw an increase on OHP today but not tested anything else.

Adding wraps to my squat tomorrow (loose). Will work on them properly for next comp.

Will defo keep lifts light for the comp. Was thinking of starting squat at 40kg (I currently rep 40kg for 5x5) and go up if I get a clear lift only. I'd be happy just to get the 40kg for depth as have had issues with my hip recently. Can do 50kg in the gym but not tried anything heavier in case of injury / lack of form.

Deadlift will start at 70kg and aim to go up to 90kg all of which I've done before - I wanted triple figures but not sure it'll happen in time so not gonna sweat it. I rep 70kg again for about 5 or 6 with good form.

And bench press I'll start at 30kg and go up 5kg a time I do 35kg happily in the gym and do 30kg 5x5 but 40kg would be a pb by 2.5kg

Does this all sound reasonable? am looking forward to the comp mainly I must admit. but nerves will definately be a factor on the day.

Nataliaho

Sounds good to me, build your confidence on the first, stretch a little on the second and go for it in the third.

porffor

Sounds good to me, build your confidence on the first, stretch a little on the second and go for it in the third.

Sounds like a plan!

porffor

Finally added wraps to my squats today.. tried them a few months back and hated them with a passion. Today.. they felt 'right' and that they really helped.
Up'd my weight to see how I went and got a PB of 70kg - nothing major but for me it it! lol I'll be happy with my starting weight of 40kg to be honest - just want to get 3 clean lifts, but felt great to start practising heavier.

got my membership through today too.. so changed my avatar to motivate me!