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xxbutler21xx
05-28-2006, 12:07 AM
there is a bench press competition im entering that is 10 weeks away. it will be my first weighlifting competition. any advice on a training routine for the next 10 weeks?

diesel_dan
05-28-2006, 12:19 AM
Lift heavy, eat and rest. Make sure you stay in the weight class you want though. Before the meet you might want to take a couple days off from training. To get some good rest. At the meet make sure you get signed in and make sure you tell them your starting weight. Then make sure you tell them your next attempt etc.

waynedang
05-28-2006, 08:20 AM
there is a bench press competition im entering that is 10 weeks away. it will be my first weighlifting competition. any advice on a training routine for the next 10 weeks?

What fed? Will you use a shirt? Is it a 24hr weigh in? give us some info about how you train and yourself also info about the meet then maybe we can give you some help.


Wayne

Rex
05-28-2006, 08:38 AM
Yeah. Taper. Start pressing with alot of volume, low intensity. Each week volume remains constant, but intensity rises. Eventually it becomes to hard to do all that volume at that high of intensity. So drop the volume down but keep intensity up. Set PRs on the day of competition.

I've never done this before so I'm talking out of my theoretical ass but this is how "they" do it.

WBBIRL
05-28-2006, 11:44 AM
When you go to a meet, espically your first one, focus on getting good lifts across the board. Start out with 10-15% LESS then a weight you KNOW you can hit. They may throw you a curve, like makeing you pause for longer then your used to or make you hold the weight longer then normal before racking it again. Always wait for the commands, usually its something like down, lift, rack or something like that. If you notice their giving the commands, never ever do anything unless your told to. Keep form 100% strict.

Make sure you keep well hydrated and get something to eat 2 hours before you lift. Get 10 hrs of sleep the night before

Goodwinm
05-29-2006, 01:24 PM
^^
Listen to him! Great advice there.
Cant wait to go to my first PL meet.

Jinkies
05-29-2006, 01:30 PM
If your not already doing it do paused reps, meets are more experience then anything and its very important to get your first lift

Sensei
05-29-2006, 07:03 PM
There are only two commands, "Press!" and "Rack!".

Jinkies
05-29-2006, 07:09 PM
make sure to practice with a suit prior to be the meet and get a good feel for it, almost have a practice meet with yourself so you know what to expect; have a friend pose as the judge and see what weight you can get and figure out what your going to lift

WBBIRL
05-29-2006, 08:20 PM
There are only two commands, "Press!" and "Rack!".

Thanks for clearing that up, I've only lifted in a highschool football powerlifting competition and im sure its no where near as strict or run nearly the same as some of the meets you've been too.

If those are the only two commands, make sure you obey. I've seen alot of people lose a lift for racking early.

waynedang
05-29-2006, 08:21 PM
There are only two commands, "Press!" and "Rack!".

Depends on the fed. Usapl has a start comand has no press comand and has a rack command. Just make sure you know the rules of the fed you are lifting in.

Sensei
05-30-2006, 07:50 AM
Depends on the fed. Usapl has a start comand has no press comand and has a rack command. Just make sure you know the rules of the fed you are lifting in.
I didn't know that. Thanks.

KevinStarke
05-30-2006, 09:18 AM
No press command? So can you just touch and go or do you have to do a mandatory pause at the bottem?

waynedang
05-30-2006, 11:06 AM
You have to pause and it is up to the head judge to decide if it was long enough. They are very strict on this also (long pause but thats fine if its uniform) It is a stupid rule if you ask me. This is one of the main reasons I don't do these meets I think if they took away the start command and added a press I would do some USAPL meets.

Also some feds are funny about where the bar touches (no belly benching) and how your feet are set up (flat foot no raised heels)