A
Beginner's Guide to Competitive Powerlifting
Part I: Competing
By: Ryan Harth
After nearly 10 years of different types of athletics almost all of
which required some sort of weight training I was led into
powerlifting. We all walk our own path, however I like to think some
things are slightly pre-determined. My enlistment into the Marine
Corps, my meeting of my fiancé, and my initial birth into the
world of competitive powerlifting.
My first powerlifting meet of any kind was in February of 2004,
the APF Illinois state meet held at the leaning tower YMCA. It was a
full meet and I was competing in the open 242 class. I managed to set
personal records (PRs) in the squat and deadlift and dealt with the
bench as I always seem to do. After the past 6 months since that first
meet I have done 4 other competitions including another full meet. In
this series of articles I am going to talk about the things I have come
away from my first few competitions. I am aiming this article not at
the new lifter, but at the new competitor. While years of lifting are
an invaluable asset in powerlifting until you actually step onto the
platform it is hard to understand what competing is all about.
I can relate powerlifting to the military. When first get to your
unit you don't know anyone. You don't really know what it is you are
supposed to do. Overall you really do not have a clue. Luckily I had an
excellent mentor to help me with my adjustment into the competitive
world, however in my short time I have seen far to many lifters at
meets with the same look on their faces as I had my first day in
Okinawa when I arrived to my first unit in the United States Marine
Corps.
Meet day
While the training leading up to the fateful day of competition
is infinitely important, if you don’t have your act together when it is
time to get onto the platform all of your hard work will be for naught.
For me meet day begins 3-4 days before the actual meet. Since I
am always resting, and not in the gym that final week leading up to the
meet I have a little bit more time on my hands and tend to get anxious.
So a few days before the competition I wash all of my equipment and lay
it out by lift on my living room floor. Again a correlation to the
military. I treat each meet as I would a patrol in terms of
preparation. I scrutinize every detail, and try to be sure I am
prepared for whatever comes my way. If it is a three lift meet simply
start with the squat. Build a check list if you have to, maybe I will
include in the next article. Knee wraps, suit, belt, shoes, socks etc.
I start naked and work from there with absolutely everything I will
need to make my squats. Do the same thing for bench and deadlift. I
then move onto nutrition. What things do I want to have for sure that
day. How much Gatorade, how many bananas etc. I include in this any
nsaids or thermagens as well. If I am traveling I will wash and fold
all of the clothes I need and lay them out as well. I then pack
everything up and set it by the door. This gives me 2-3 days to think
about whatever it is I have forgotten, and I know the major stuff is
out of the way.
The night before the meet I like to have a large meal with lots
of carbohydrates in order to get my glycogen stores up for the
following days competition. I try to go to bed early but that sometimes
doesn’t work out. The morning of the competition as long as I am not
trying to make weight I will have a medium sized breakfast with little
grease or butter. These things tend to reappear when you are on the
platform. My nutrition throughout the day is continuous. If I am not
warming up or lifting I am eating or drinking something. I believe this
is absolutely key in being at your optimal performance level when it is
time to lift.
I try to arrive early. I like to scope out the area and see the
equipment I will be lifting on. I always go up and feel the bars and
try out the equipment. If you are squatting out of a monolift this is a
great time to get the height for the hooks and determine if you want
them in or out. Don’t forget to wear your squat shoes so you will be
the same height as when you actually lift. After I weigh-in I find a
spot that is usually a corner to store all of my stuff. If I have a
long time before I lift I will try to relax and think about the things
I want to accomplish on that day. Alot of first time competitors have
no idea what to do at this point. The best thing to do is ask. Go ask
the meet director or another official where the warm-up room is and how
much time until the lifting starts. If the meet is big enough there
will often be different flights of lifters. So how long before you lift
can vary alot.
Warm-ups
Warming up at a meet is probably the most difficult thing
to get right at a meet. If you warm-up to early you risk getting cold.
If you warm-up too late you will be rushed, and maybe not ready. So
what do you do? I like to start early. Generally I will put my gear on
when they start the first flight. When the second attempts are under
way I will start warming-up. As far as what weight to use and how many
reps I see 80 percent of lifters doing a mini workout before actually
competing. I am a 700 pound plus squatter and dead lifter and I do not
go over 405 in my warm-ups. I have heard Garry Frank who is the
strongest man on the planet actually does the same thing, and he squat
1100, and pulls 900. I like to hit triples for about 2 light sets and
then only singles. If I am opening with 500 I will go 135x5/225x3/315x1
and that would be it. I like to space the lifts out while watching the
flight in front of me. I will try to end my warm-ups with the last
lifter of the flight in front of me. That way I will have plenty of
rest time, but wont get cold.
Attempts
Since I am writing this for the first time competitor I will
discuss how I feel they should select their attempts. An experienced
lifter could and probably would do things a bit differently.
In a three lift meet the first lift is the squat. I HIGHLY
recommend opening VERY conservatively. I have heard a weight you can
double, or triple. Well for first time lifter I like a weight you can
hit for five reps. This will be an easy weight that you know you can do
and will pave the way for a great competition. This will also help
prevent you from bombing out of your first meet. Second attempts I feel
should be a 5-10 pound PR on your best gym lift. With meet conditions,
the week of rest prior to the competition this weight should fly up.
Third attempt are up to the lifter. At this point my philosophy says go
for it. Put something on the bar that will really challenge you. If
there is a certain one hundred pound barrier or number of plate barrier
try to break through it with this lift.
On the bench it gets a little but more tricky with the bench
shirt. I recommend opening with a weight that you can touch for sure,
but also one that you can rep 2-3 times. As far as second and third
attempts I follow the same protocol in bench as I do in squat.
Deadlift is a slightly different story. At this point in the day
you may feel great, you may feel like crap. However you will not be at
your peak strength after making the 6 previous lifts. Choose your
opener wisely and conservatively. A weight that you can easily double
or triple is good to open with. Your second lift in the pull should be
to make a total goal if you have one in mind. Also be aware of your
competition while strategizing about the weight to select. You only
have a minute or two to decide though so having a plan going in helps
alot.
Editor's Note: This article is
the first in a series geared towards the beginning
powerlifter.