View Full Version : Powerlifting Meet Prep

01-17-2006, 03:17 PM
Ok well i have saturday on the 17th a powerlifting meet it is Bench and Dead and was wanting to know the best things to do to prep for a comp or meet any advice i would appreciate

thank you

01-17-2006, 03:24 PM
17th of what

01-17-2006, 03:27 PM
this week Jan

01-17-2006, 04:21 PM
Well thats pretty soon, your competing in the 148 correct?

01-17-2006, 04:59 PM
I would say this, and I think this advice has helped kev out with his first meet.

Always ALWAYS open with a weight thats lighter then the one you know you can nail. IE if you max out bench at 250 then do something like 185, just so your on the board. Then split the difference on your next attempt and go all out on your last. This way any curves that are thrown in can be felt out throught the three attempts.

Kind of slack on the hydration until you weigh in, most times there are an hour to a few hours inbetween weigh in and lifting time. So basically nill the water weight down (if its a problem) until weigh in then hydrate heavily. If weight isnt a problem then make sure your VERY well hydrated from up to 2 days in advance.

Eat a big meal of carbs right before you lift (again if weight isnt an issue). Its fuel man, and you'll be glad you have it.

Sleep VERY well, get atleast 10 hours for up to 2 days in advance.

Just my .02$, take as you wish. I have never competed before save a highschool football powerlift meet.

01-17-2006, 05:08 PM
Always ALWAYS open with a weight thats lighter then the one you know you can nail. IE if you max out bench at 250 then do something like 185, just so your on the board. Then split the difference on your next attempt and go all out on your last. This way any curves that are thrown in can be felt out throught the three attempts.

This is excellent advice. The most important thing is to get one legal score in all 3 lifts. So make the first one something you KNOW beyond a shadow of a doubt that you can do; that way you're assured of a legal total. When you've done that opening lift, and you know how it felt, judge your 2nd and 3rd attempts accordingly.

01-17-2006, 05:17 PM
Agreed, for instance at my first competition, in the gym I was able to pause rep 305 for a single but at the meet I opened up with 275 which I knew I could smoke and did. Progress to something heavier that your confident you can nail which at that meet was 285 for me which I hit no prob. Your last lift is the hailmarry, I'd gotten 305 in the gym but your nerves can get the best of you at a comp and I missed 300 on my third.

01-17-2006, 06:07 PM
There are two ways you can look at the pressure. Harness it and drive the weight like no tommorow, ALL EYES ON YOU BABY!. Or you can let it get the best of you and get a lil shaky. Just know yourself, why you are there, how ****in hard you worked and show those other pussies they ain't got **** on you!

As you can tell I'm one that likes to really REALLY fire up before competing. Its all really fun in the end tho.

So just have a good time with it bro. Best of luck.

01-17-2006, 06:54 PM
well i plan to open with 155 my last upper body i put 170 up pretty good so i dont see any probs with 150 or 155 and weight is some what of an issue i need to cut id say 3lbs wicth should be no prob i plan to run it off befor weighin and another thing weight in is friday morning the meet is saturday the only meet we weight in the same day as the meet will be if i go to state (missed it by a few lbs last year) so even tho i have to cut i still have 24hrs to eat and drink all i need so i understand carbs and lots of good fluids wicth i will do and the pressure thing i do fine most the time do better in meets then in the gym or anything not allwas but most the time but thanks for the advice guys ill give it all i got and tell ya how i do

01-17-2006, 08:48 PM
another thing would something like a protian bar be good to eat i know i have some im not sure the carbs i know they have 25grams of protian in them just wundering what things like that would be good befor a meet and then i heard creatine(not sure spelling is right) is very good to put more weight on your max's but it takes times to notice those things i know but just wundering if things like the protian bars would be good the days leading up to the meet

01-18-2006, 02:55 PM
Hard to know exactly what kind of advice you're asking for but...
*Between now and the meet (this weekend?), the only thing you should be doing is resting.
*If you need to make weight, try not to dehydrate too much and make sure to take in plenty of liquids after the weigh-in (early weigh-ins are the best if you have them!)
*Pay attention at the rules meeting prior to the competition - sometimes you can get an idea of what kind of pause they'll be looking for
*Wait for the commands "Press!" and "Rack!". Unless you time them perfectly, you'll probably get redlighted - if you pause too long, you might miss the weight. Watching the judges give commands to others before you might make it easier for you to "anticipate" the calls.
*It's nice to have your own hand-off person if you can - someone you're used to training with.
*Don't change your diet much the day before or of the meet - the last thing you want is an upset stomach on comp day because you made changes!

01-18-2006, 03:41 PM
I have to especially agree with the "wait for the commands" part.

Especially if it's your first time. When I competed, I was unsure what I could press with a shirt on, since I'd used it only twice.

So I opened raw with much lower weight than my raw max. I pressed it like a warm-up rep, also paused for a rediculously long time, and proceeded to make the mental mistake of racking it before the judge said "rack."

This screwed up everything as far as strategy goes. Now with one lift bombed, I made my second attempt raw as well, going just below my raw max. Which left only one final attempt in the shirt, not knowing how much I could do. For my final attempt shirted, I made the attempt as if it were a warmup rep as well.

So if I hadn't screwed up my first attempt, and saw how easily I made my shirted attempt, I could have probably risked 40-50 lbs more on my third attempt and possibly made it.

Oh, and don't get baby powder on your hands before you head out for deadlifts! :p

01-19-2006, 02:58 PM
Good luck bro.

01-19-2006, 04:04 PM
thanks you all ill take all the advice and hopefully come back with a medal right now all focus as swicthed to weight i weighed in at 150.2 i need to be 145.4 by 2mmaro morning i went and ran a mile with a bunch of cloths lost about 1lbs then went and got in a sauna think i lost 1 maybe 2lbs in there and im going back to the sauna at about 8 then come back go to sleep and when i wake up to get weighted in hopfully be 145.4 ill update 2mmaro on if i made weight if any advice you got please share i need all the help i can get thanks

01-20-2006, 10:12 AM
Punctuation is a beautiful thing. Use it!

But as far as the meet goes, Sensei and everyone else had pretty good advice. Some things I'd add:

*be sure to time it right in getting your equipment on before your place in a flight, and have someone help you
*don't warm up too soon or too late before your first attempt. You want to be warmed up but not fatigued for your first attempt.
*eat little bits of food continually throughout the day, but nothing that you aren't used to eating

In choosing weights for attempts, I agree in that you should always be very conservative on that first one. For the second (assuming I made the first), I usually go for something equal or just slightly above my PR, considering with the adrenaline and extra week of rest before the comp I usually make it. I always use my last one as my go-for-broke attempt and try to set an even bigger PR depending on how tough my second attempt felt. Doing this has given me good results.

01-20-2006, 12:56 PM
Do you have to use gear to compete? I was thinking of entering a PL meet, but I don't want to wear any gear. I understand this will effect my numbers, but I don't really care about that.

01-20-2006, 01:52 PM
lol sorry for no Punctuation i just get typeing and dont do it, lol and im not good with it. but i made weight for the 145lbs class cut 5lbs in one night to make the class. and ArchAngel777 i dont know of any PL meets that make you wear any equipment but not sure. and thanks for all the advice i think ill do good

01-20-2006, 02:21 PM
You dont need gear to compete no, im going to a competition next weekend and im benching and odds are i'll be one of one or two people not using equipment. Odds are I wont win against shirted benchers in my division but its still really fun to just go and compete. There are RAW meets you can go to, not sure where though.

01-20-2006, 05:57 PM
like WBB said sleep and eat good and start with a light weight, good luck, man i wanna go to a meet!

01-21-2006, 02:41 PM
well you all i did alright got 155 bench (my opener) then 165 couldnt get up and on 3rd try couldnt get it up then dead lifts opened with 245 got it went for 265 got it went for 270 and feel wasnt enough to get me a ribbon but i guess im happy with it i felt like my bench could had been alot better tho

01-21-2006, 03:16 PM
Good work Jarod. It's tough to get on that platform and display yourself. My first meet I had to pretend there was nobody else in the room, which was hard because it was a fairly large crowd.

This is just the first step. Hopefully you learned something and you can improve on those numbers for your next meet.

01-21-2006, 04:22 PM
Yah and he had a douche bag like me in the crowd cheerin him on. Good thing about benching is your back is to everyone... with deadlift you stand their in front of everyone and make your ridiculous "takin a shiit" face for everyone to see. Good work though man meets are always fun regardless of how you do.

01-21-2006, 04:46 PM
yeah i think i might of down better if i didnt cut so much weight so fast but the crowd thing dont bother me at all if anything it makes me do better becuse it pumps you up and makes you want to do your best but i have another next week then a month after that a bench dead squat meet then few weeks after that depeanding on the bench dead squat will be state hopefully ill make it this year

Clifford Gillmore
01-21-2006, 05:12 PM
with deadlift you stand their in front of everyone and make your ridiculous "takin a shiit" face for everyone to see. .

I think I smile right upto 369lbs, at 370 I look like I have explosive diahorrea.

01-21-2006, 05:24 PM
Last meet I lost the groove on 425 and started screaming until the weight got up. That sure got the crowd fired up.

01-21-2006, 05:26 PM
yeah crowds get into it they sure did when we had a guy in the 125weight class put i think 410 i know it was over 400 and the crowd was loveing it lol

01-21-2006, 09:23 PM
btw you all i need help since i have sevreal meets/comps in a few months. So i was going to put some money into a nice squat or dead suit, and wanted to know how well a inzer hardcore would do on deadlift cause i want something i can use on deadlift and squats any advice you all?

01-22-2006, 10:34 AM
Why do you have so many meets in the next couple of months?

Have you ever worn a suit? You might consider going w. an Inzer Z-suit or Inzer Champion first. They are about $100 less and still give you some support. They will stretch out a little pretty quickly though. I still use my old Inzer Champion for deadlifting.

I have an Inzer Hardcore and I like it a lot. I don't use it for deadlifting although you certainly could.

01-22-2006, 01:48 PM
i have so many becuse these are high school meets and they have 1 bench and dead meet (district) one the next week wicth is bench and dead not sure what it is.Then a bench dead squat wicth is regionals.Then bench and dead and squat wicth is state. i have worn a suit iv had a champion suit for about a year and wanted to move up becuse one its starting to feel loose and want something better..and been considering the harcore and the max DL the hardcore most likely it seems