Hi guys, I'm new to powerlifting and I would like an idea of what kind of warm-ups I would do on meet day bearing in mind the actual attempts e.g.
E.g. Bench max 122.5kg (not paused), paused bench 115kg but want to go for 120kg at the meet. So how would I warm up and then choose my opener/attempts If you could give an example off of my max then that would help
Warm-up sets, how many?
Opener - weight I can do easily 110 (would I need to work up to this weight a week before the meet or my attempt 2 weight)
Attempt 2 - 115 or 117.5
Third attempt 120 or 122.5
Sorry if its basic stuff for most of you guys.
60 x 5
75 x 1
95 x 1
110 if it is really something you could double or triple.
120 on your second and if good
122.5 on your 3rd unless the second is very easy. Then trust your gut and go for something bigger.
That's what I'd do. Good luck!
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I open with something that I could triple with the squat, and with the bench and deadlift something I know I can pull when Im having a crappy day. For my last meet I tripled 583 and opened with 573 at the meet. Very conservative.
As for warm ups, warm up how you normally do, dont change much because your at the meet, but also you dont wanna tire yourself out any more than necessary. So i would do the same number of sets and same weight progression, but less reps
Thanks guys, I could figure out the opener/second attempts but couldn't figure out the warmups or third attempt but it now makes sense with your suggestions.
good luck man
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planning your third attempts before the meet is pretty much impossible, or atleast a waste of time