any powerlifters about?

[Julesni77]

I am due to compete in a rookie meet in 4 weeks time. I am working with my trainer and have had the worst time getting IPF approved knee sleeve to go over my massive calves finally suceeded with 5xl SBD ones😳

Have any of you lovely lifters any tips for a first time competitor?

anyone?

There's a poster on here who does, but not sure how often they visit - Raykray.
It's not something I've done myself though it looks pretty cool! And sounds like you have calves of steel, so good luck!

For your first comp, make all of your first lifts very easy - weights you can do for several reps in the gym. 2nd lift can be something more challenging, and try to PB on the 3rd lift. Remember to lift to the ref's commands!
I always find it useful to read through the rulebook before every comp to remind myself of what to do.
Feel free to PM me for!

Thanks so much - I just think I am overthinking everything and getting in a muddle!

Only just seen this @Julesni77! I'm the powerlifter mentioned above. Powerlifting is the absolute best so I hope you enjoy your first competition.

Is there anything in particular you want know? Is your trainer handling you?

For your first competition I'd really focus on enjoying it and gaining confidence. Walking away having gone 9 for 9 is an amazing feeling. For me first comp wasn't about trying to PB, everything I hit was things I'd done in the gym. That way I'd come away happy and wanting more not deflated. Competing itself is a skill that needs building up.

I'll try and remember to call back with other tips but if there's anything specific do ask.

I'm a powerlifter but about to go to work so will give advice later.

thanks so much @RayKray my main problem is getting deep enough in the squat really risk getting a red light in those
I am hoping for a 300kg total but if I dont get a white light squat that is at risk - any tips would be gratefully accepted!

Open with a squat you can absolutely hit for depth. Have you been doing anything like paused squats at depth, squatting to a box at the right height? I literally never train a squat that's not to depth so it's entirely ingrained, and do lots of paused squats.

300kg is a big total for a first time out, depending on your weight class of course. For me not bombing out was a priority. First comp I'm sure we sacrificed kg for making sure I got my lifts and didn't bomb out. It really truely is the case that no one cares what you lift, they'll cheer you on whatever. So don't feel under pressure to hit kg you might not be able to get to comp standard.

I’ve competed one time about a decade ago and am preparing for another competition before the end of this year. I had to come back to strength from scratch as I stopped training after my last competition.

Will you have a coach (or someone else) to handle you? I’ve volunteered at a comp on the table and seen athletes without a handler come quite unstuck.

I agree with others about keeping your expectations modest and aiming not to bomb out, especially if depth on squat is a concern for you. Like @RayKray I only train squats that hit depth and tend to discount any reps that don’t during training.

@RayKray sorry if this is a stupid question, but how would you set up to box squat to a 'correct' height? Is it just a case of trial and error to find a a set up where you sit down just below parallel?

I'm asking as I don't think my awareness of depth is great, unless I go really low so it's obvious. It's something I'd like to improve on but don't have anyone to watch me squat, so I just have to video it occasionally!

My coach looked at mine and told me what to use. He kept lowering it until it was the right height. For me it's just a reebok step. Others have plates stacked on the step. I don't usually have the greatest awareness so have a little stress every comp I won't hit depth but it's just so ingrained now I always do. We long since ditched the reebok step but I still do paused squats. My coach is always there so would tell me if I wasn't hitting depth. I have seen people train with a new weight for squat and therefore not hit depth for a bit. We've never done that, I'd always be told if I don't hit depth. Like the PP for me it doesn't really count if it's not depth.

OP if you don't have a handler, there is this https://handl.me/?fbclid=PAZXh0bgNhZW0CMTEAAaYqI2TrI0AGX-2mWmll7jLXeUqS6nElPbC3sBInTEXN9DgHGu-f9bXFkIIaemjPfw7xI0nCBBo6mfIdHiLQ

Thanks @RayKray I might do a bit of trial and error to work out what mine would be and practice with it to help the muscle memory. I've got a hip thrust step/box at home that I could use.
I can go ATG but I'd prefer to get in the habit of stopping before that as I feel it's pushing the limit of being able to keep a neutral spine, so I'm a bit wary of loading up the bar for that.

these are amazing tips thank you so much ladies - I will report back with how I get on - my coach is being my handler but we are kinda learning together as she is not a powerlifting expert but I have input from more experienced girls in the gym - my 300 aim is 55 bench (1 rep max is 60) 135 deadlift ( 1 rep max 137.5) and 110kg squat (1 rep max to proper depth 120kg - - I have squatted 150kg to parallell but not below) I can easily pause squat 90 kg for reps so that's me on a good day! I am in the top weight category! and am 47 so a master 1 I think!

@Julesni77 that all makes sense.

If you're learning together other things to be aware of are commands, make sure they're drilled so you don't skip them. It's awful when new lifters bomb out just from skipping commands when the strength is there.

Do you pause your bench on your chest? Thats another thing I do always as that pause has to be there and it makes it harder.

And does your coach know about getting the lift attempts in within a minute? If she doesn't get it in in time you go up by 2.5kg by default. (I'm IPF so I don't know if that's the rules everywhere)

And reading up on other rules, for example when you get the squat command you can't then move your feet, as I've seen someone red lighted for that.

I feel like I'm making it sound all rules rules rules. It's also awesome fun and the best thing. Which is why I think knowing the rules etc and being conservative is important, as I would love for you to feel that same 'this is awesome, I'm awesome!' feeling. My coach did a great job of making sure I got those positive first experiences. We can then build on that with pushing harder .

@RayKray I am sorted on everything pauses etc but that's one I didn't know about only having a minute to give your next lift - I thought it was all 3 at the start and then if you bombed your repeated that one

Thanks you so much for taking the time to help!

So you give your openers at weigh in. Then you're given slips for 2nds and 3rds. (And if you want to change an opener (which is a certain number of minutes before lift off which I forget but the MC should be announcing that). Once you've got your lights, your handler has 1 min to submit your next attempt. It's usually based on what that attempt looked like - my coach has several plans depending on how I'm performing on the day. If you don't get the attempt in then the table people will just put you up by 2.5kg if your previous attempt was a good lift, or keep it the same if it was no lift. Once your 2nd/3rd attempt is in there's no changing (except on deads but you really don't need to think about that). At my comps there's a screen which has the attempt submission countdown on it (alongside the countdown to make your lift).

You know you have a minute from 'bar is loaded' to get the squat/start command?

(This is all IPF btw, it might vary with others for all I know)

Wow, I'm envious of those numbers @Julesni77 !

Although I'm almost 20 years older than you - I can only dream of a squat over 70 k. 60k feels heavy enough!

@Julesni77 Do you know what federation your meet is in? Like @RayKray I lift in the IPF and am familiar with the rules about getting your second and third attempts in within a minute. Make sure you take a few working biros was one tip I learned from volunteering at a meet. (I gave away many to flustered handlers who had lost theirs and were racing to get their lifters’ attempts in!)

In your situation I would try to find the rule book for your federation and look at it, specifically about kit and commands for the lifts and the ways in which you can get disqualified. There are other practicalities like when you arrive you will have to be weighed in, have your kit checked, and also work out your rack heights for the squat and the bench (there will be racks set up for you to do this) and give these to the people running the meet with your opening attempts.

At the meet I volunteered at the referees were friendly and want the athletes to do well so if you have any questions about the logistics I would ask the referees before the lifting gets underway.

In terms of other tips have you planned your warmups and also your nutrition and hydration? It can be a long day with waiting around and then some parts quite rushed once a flight is underway so good to have a few options and your handler to help you keep a cool head.

Good luck and let us know how you get on 💪🏼

This is a great thread, thanks! @Julesni77 hope all is going well for prep? I am 3 weeks out of my first comp too, so this has been super helpful :)

Have the best time @2andadog and ask if there's any more questions

Thanks all again for excellent advice - my comp is on Saturday I have finally nailed my depth but dialled the weight back to 115kg I am pausing at the bottom to be sure before coming back up!

So this is the plan - squat 90kg 100kg 115kg - bench 45kg 50 kg 55/57.5kg - dead 110kg 125kg 135/140kg! I know all this is not set in stone but that is the aspiration

I am on deload from now in - went to do light presses this morning but there was a wee circuit class on in the gym so I joined in!

After this I am contemplating giving strongwoman a go! Anyone any experience in this and more importantly what can be achieved in a commercial gym set up?

@2andadog good luck for your comp - how are you feeling?

Oh and for those asking IPF rules

On the day I plan to take smoothies oat biscuits cans of full fat coke and sandwiches I will hopefully be done by lunch time and there is a chip van for afters 😜

@Julesni77 hope it goes really well! And I like those numbers - from what you've said before they look like good numbers to have a positive first comp. Now rest and let the taper work!

I took oatcakes my first comp and they turned to gravel in my mouth, so now it's all about softer food.