Doing my first powerlifting meet. Any advice?

[induced_drag]

Testing the waters a little bit. Doing a small local meet on May 4th (a month away) Kinda got "called out" by the owner of the gym I have been going to. It is a deadlift only meet. Held once a year. They say it usually has a 50-60 guy turnout I have been told.

So I guess I have to bust my cherry somehow.

I was wondering, how do you prep for something like this?. Do you deload that week? (meet is on a sat) I have found I am usually stronger after a few days off. Should I taper my deadlift training off as the meet approaches?.

I am not going to cut weight for the comp so I will end up being with the "big boys". I could squeeze back into 198 in a week or two, but my overall training goals are going to have to take priority and I am not ready to cut just yet. I still think I can hold my own.

I am throwing the gauntlet down and saying that I am going for 600 "officially". It is as good a time as ever. Also open to advice on lift progression.


Thanks guys!

[superman713]

Congrats and best of luck Brother! From I've seen you got the 600 in you no doubt! Don't have a lot of advice as far as the prep for the meet, but Im the same way... Take a few days off and I tend to lift heavier and feel stronger.

[Lvisaa2]

Start conservative, build up. Meet lifting is a different beast than gym lifting(although DLs are the easiest transition).

1st attempt- something you can triple comfortably
2nd attempt - your gym PR
3rd attempt - 5/10/15 lb PR(depending on how you felt on your 2nd attempt then you can play with the weight)

Programming the days before the meet differs depending on your training leading up to it - most do deload in some fashion, but tons of ways to go about it.

[Get-n-fit]

No advice, but Good Luck !!

[Garage Rat]

Make sure you know what the rules are.
Nothing worse than getting red lights on a pull because of a rule technicality.
Yes, deload the week before.
You could do some technique practice with 50% of your max up until a few days before.
Set a goal for yourself and try to achieve it.
Most important,have fun!

[IronCharles]

Good luck, man!


In for vids! (will rep for striped shorts!)

[m314]

Good luck. I wanted to try a deadlifting comp at some point, but I changed my mind last year.

Are you using a mixed grip? I went to a powerlifting meet last summer, but it was too hard to watch the deadlifts. I was just waiting for something to pop. I wonder how many competitors go with a hook grip.

[reduni]

Can't help you here but offer good luck and have fun. Get some vids too.

Rich

[ironwill2008]

I wouldn't presume to offer any powerlifting meet advices other than to be sure you have someone there taking vids for you.


GL; I'm sure you'll do well.

[mslman71]

In for vids! (will rep for striped shorts!)

... be sure you have someone there taking vids for you.
.

ID? Vids? No way!




Good luck! Pulling near 3:1 I bet you'll do well.

[ArchAngel'73]

What about smelling salts?
I'm no Pl'er but isn't that a good thing to have?
or a suit?

[Jrob69]

Nice man, kick some arse

[Bando]

I think you'll really enjoy it ID, I enjoyed going as a spectator a couple weeks back.

Represent the O35 well!

[NorwichGrad]

Well it's about freakin' time, man!! Awesome. Looking forward to your vids.

Advice? We're in different sport, so the only advice I can give you is the MENTAL STATE side of things.

However you have been training in your gym, DO NOT ever change your mindset once you hit the competition platform. I have seen it among newbie Olyers. Their mindset is different in training, and for whatever the reason they change it in competition. It could go well, but it could also go really BAD an end up bombing out.

I guess what I'm saying is that be who you are. If you are an aggressive person during training, then be aggressive in competition. If you are naturally calm during training, then stay calm in competition.

Everything really starts in the head.

Hope this helps and I wish you the best of luck. I know you will represent O-35 well.

[Sen8or]

No idea on what you should do, perhaps ask the same question in the powerlifting forum? Post a vid of your most recent heavy lift and get form checked (especially for technical things you may get pulled up on).

No doubt you have a 6hundy+ in you

[Bo_Flecks]

Make sure you get a good tan. Those lights really wash you out when you are on the platform.













Wait... wut?




Seriously, man... props for attempting the meet. You'll do great!

[Caesura75]

CT has sent some pointers to help you on your way........



Seriously though, best of luck.

[Getsum]

Testing the waters a little bit. Doing a small local meet on May 4th (a month away) Kinda got "called out" by the owner of the gym I have been going to. It is a deadlift only meet. Held once a year. They say it usually has a 50-60 guy turnout I have been told.

So I guess I have to bust my cherry somehow.

I was wondering, how do you prep for something like this?. Do you deload that week? (meet is on a sat) I have found I am usually stronger after a few days off. Should I taper my deadlift training off as the meet approaches?.

I am not going to cut weight for the comp so I will end up being with the "big boys". I could squeeze back into 198 in a week or two, but my overall training goals are going to have to take priority and I am not ready to cut just yet. I still think I can hold my own.

I am throwing the gauntlet down and saying that I am going for 600 "officially". It is as good a time as ever. Also open to advice on lift progression.


Thanks guys!

Being that this is your first, I'd say go for 9 white lights. First attempt should be a really safe weight, something you rep 3 or 4 times. Second attempt, split the gap between your true target weight. Just to keep things simple, it would look like 550, 575, 600 or something.

Not sure of the federation you're competing in but the USPA requires socks that completely cover the calf. There's no start command but once you start pulling, the weight can't drop at all. Obviously no hitching. Hold the weight until you get the "DOWN" command and return the weight to floor with both hands and under control (don't drop it).

You'll do amazing well man. I'd check current state records for your age because you're in the 40-44 Master and might have a shot at breaking one in either the 198 or 220 so find that out fast so you know what to do weight wise.

I'm looking forward to it ID, kick some ass man!

[Smelly bull]

Find out how long the meet was last year and plan your meals accordingly. 50-60 lifters =150-180 attempts...that can take some time.

Attend the rules meeting before the meet. Also, get a copy of the rules so you can review before the meet.

Practice the lifts, even with light weights. Take a week or so off prior to the meet to rest, guarantee you this will add to your lifts. Rest is good.

I agree with what Livisaa said with one exception. Jack up the weight for the last try. See what the state or national record is and go for it. I hate hitting all three attempts, tells me I was to conservative, but that is me.

Best of luck and enjoy it. I have met some great friends, seen some awesome lifts (a one handed guy from the Ukraine knocked out a 350 bench, a 75 year old guy hitting 350# on the dead with a truly inspirational attempt, the list goes on) and I have received some fantastic advice...

[djflex]

Id , never been in a powerlift meet but in my younger days i did some bench press comps. The one tricky thing was the warm up. You get warm and ready to go then have to wait a long time for your attempt. I found it challenging first couple times.

Anyways good luck

[induced_drag]

Thanks for all the advice and support.

To answer a few things. It is an unsanctioned event. It is held by a guy who owns a local gym. I guess he was a former national record holding powerlifter back in the day. He holds a few meets a year. This just is for local bragging rights....so no titles at stake.

Rules are pretty simple. Singlet not required, but clothing must be such that you can see no supportive garments are being worn.
Belt and chalk only. No straps or wraps
No 'hitching', once lift started, it must continue upwards to full lockout
Weight must be lowered in a controlled manner


I am going to use this to break the ice so to speak. Just get used to the idea of meet lifting.

For my lifts, I was thinking of going.
545
585
600 or 605

(as far as I have been able to find, national record appears to be around 615 in the 198 masters. If this is the case, I may be making a serious run at it in the near future).


I am trying to figure out my training leading up to the meet. Being that I am doing 5/3/1 now, my training is a little less flexible. I think if I skip this scheduled De-load that I am supposed to do next week, I can have my (deload) come back around for the week of the meet. Since it is my first one and I am not beat too far down, I think this might work.....

[m314]

Belt and chalk only. No straps or wraps

Does a belt add anything to your one rep max? I've never deadlifted with a belt before.

[induced_drag]

Does a belt add anything to your one rep max? I've never deadlifted with a belt before.

I generally dont wear a belt until I get over 500 lbs. It just gives me a good stable feeling. I think it is more a mental confidence, but powerlifters swear if you learn how to use it right, you can lift more.

That said, I just finally got a "real" belt, so I am experimenting with using it now.


To answer your other question. Yes I use mixed grip. I know the dangers, and I am a HUGE proponent of straps (and still use them for most of my deadlifting especially multiple reps). But in the sport of powerlifting, straps are a no-go. I have not had any issue with mixed grip but I am careful not to pull with arms. I also have been stretching my biceps more. Having tight biceps can make it much riskier.

The key is all form in the end. You can not, IN ANY WAY, lift with your arms. I am fortunate that this has never been an issue for me, so transitioning back to mixed was a non-event.

[bigtallox]

Doing my first powerlifting meet. Any advice?

Sweet! I assume you lifting raw. What federation?

Do you deload that week? (meet is on a sat)

I wouldn't touch a weight after 7 days before the meet. I haven't done a dead only meet, so that may be overkill for a one lift meet, but still it's a good idea IMHO. You won't get any stronger in a week, and all you do is put yourself at risk. Why risk an injury that can't heal in a week? It just doesn't make sense. And the last session you do train ( ideally it'd be a week out ) don't do anything more than your opener.

Should I taper my deadlift training off as the meet approaches?.

YES.

I am not going to cut weight for the comp so I will end up being with the "big boys".

Nice. I think that's awesome, no reason to cut.

I am throwing the gauntlet down and saying that I am going for 600 "officially".

I'm anxious to see the video of your 600+ in competition. I ALWAYS lift more at meets, most people do, bet you won't have any problem getting 600.

[bigtallox]

What about smelling salts?
I'm no Pl'er but isn't that a good thing to have?

It helps some people, I never really got much out of it. It does make for good videos though, make sure you throw it down and look really mean after you sniff it.

or a suit?

If he's lifting in a equipped division, then yes, he'd be at a severe disadvantage without one. BUT lifting in a suit takes some practice, you don't just put one on and immediately lift more. Unless he's been working with a suit for at least a few weeks already, IMHO it's too late now ( if he's lifting equipped ).

[-=FLEX=-]

No advice, but good luck man.

[ilovethe80s]

awesome, you'll have fun I'm sure.

As far as prep, it's an individual thing, seems that most people do best if they take off the entire week from the gym up to the meet, some people will do light work meet week, some will work up to openers.

Your attempt selection looks good. My first couple of meets I went really safe with numbers and felt like a bore watching everyone else celebrating their PR's but am actually glad to have done it that way. Getting yourself used to the idea that all your lifts will go up easily builds confidence.

On that note though, have you used a deadlift bar before and will they have one at the meet? Depending on your stuck point, the flexible bar can help you out A LOT. So if you are a floor sticker and your 585 feels easier than normal, could go for a little over what you set out for if you're feeling lucky

[bodyhard]

Don't know jack sh!t about powerlifting, but good luck ID, I think you should do well.

[Iceman1800]

I would take my last heavy deadlift up to what you want to open with 14 days out from the contest. 7 days out, work up to a couple triples at 50% of the opener. Contest I would open with 525, 2nd would be 570 then 600 for my 3rd. Warmups are up to whatever you are used to doing. I always warmed up to at most 315 prior to going on the platform and opened around mid 500's

[Brackneyc]

Let the beard come in. You will thank me.